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  6. Cardoon vs. Nopales

Cardoon vs. Nopales — In-Depth Nutrition Comparison

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A recap on differences between Cardoon and Nopales

  • Cardoon has more Copper, and Folate, however, Nopales are higher in Calcium, Manganese, and Vitamin C.
  • Cardoon covers your daily Copper needs 20% more than Nopales.
  • Nopales contain 23 times less Folate than Cardoon. Cardoon contains 68µg of Folate, while Nopales contain 3µg.
  • Nopales have less Sodium.

Food varieties used in this article are Cardoon, raw and Nopales, raw.

Infographic

Cardoon vs Nopales infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cardoon
Cardoon
4
:
6
Nopales
Nopales
Contains more Iron +18.6%
Contains more Phosphorus +43.8%
Contains more Potassium +55.6%
Contains more Copper +344.2%
Contains more Calcium +134.3%
Contains more Magnesium +23.8%
Contains less Sodium -87.6%
Contains more Zinc +47.1%
Contains more Manganese +78.5%
Contains more Selenium +250%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +18.6%
Contains more Phosphorus +43.8%
Contains more Potassium +55.6%
Contains more Copper +344.2%
Contains more Calcium +134.3%
Contains more Magnesium +23.8%
Contains less Sodium -87.6%
Contains more Zinc +47.1%
Contains more Manganese +78.5%
Contains more Selenium +250%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cardoon
Cardoon
4
:
6
Nopales
Nopales
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +102.4%
Contains more Vitamin B6 +65.7%
Contains more Folate +2166.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +365%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +36.7%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +102.4%
Contains more Vitamin B6 +65.7%
Contains more Folate +2166.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +365%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +36.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
3
Nopales
Nopales
Contains more Fats +11.1%
Contains more Carbs +22.2%
Contains more Protein +88.6%
Equal in Fats - 0.09
Equal in Water - 94.12
Equal in Other - 1.14
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Fats +11.1%
Contains more Carbs +22.2%
Contains more Protein +88.6%
Equal in Fats - 0.09
Equal in Water - 94.12
Equal in Other - 1.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
1
:
1
Nopales
Nopales
Contains less Saturated Fat -31.3%
Contains more Polyunsaturated fat +22%
Equal in Monounsaturated Fat - 0.018
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -31.3%
Contains more Polyunsaturated fat +22%
Equal in Monounsaturated Fat - 0.018

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Nopales
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cardoon Nopales Opinion
Net carbs 2.47g 1.13g Cardoon
Protein 0.7g 1.32g Nopales
Fats 0.1g 0.09g Cardoon
Carbs 4.07g 3.33g Cardoon
Calories 17kcal 16kcal Cardoon
Sugar 1.15g Cardoon
Fiber 1.6g 2.2g Nopales
Calcium 70mg 164mg Nopales
Iron 0.7mg 0.59mg Cardoon
Magnesium 42mg 52mg Nopales
Phosphorus 23mg 16mg Cardoon
Potassium 400mg 257mg Cardoon
Sodium 170mg 21mg Nopales
Zinc 0.17mg 0.25mg Nopales
Copper 0.231mg 0.052mg Cardoon
Manganese 0.256mg 0.457mg Nopales
Selenium 0.2µg 0.7µg Nopales
Vitamin A 0IU 457IU Nopales
Vitamin A RAE 0µg 23µg Nopales
Vitamin C 2mg 9.3mg Nopales
Vitamin B1 0.02mg 0.012mg Cardoon
Vitamin B2 0.03mg 0.041mg Nopales
Vitamin B3 0.3mg 0.41mg Nopales
Vitamin B5 0.338mg 0.167mg Cardoon
Vitamin B6 0.116mg 0.07mg Cardoon
Folate 68µg 3µg Cardoon
Vitamin K 5.3µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg Nopales
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.011g 0.016g Cardoon
Monounsaturated Fat 0.018g 0.018g
Polyunsaturated fat 0.041g 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Cardoon
10%
Nopales
Minerals Daily Need Coverage Score
26%
Cardoon
23%
Nopales

Comparison summary

Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 149mg)
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/nutrients
  2. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.