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Cassava vs. Nopales — In-Depth Nutrition Comparison

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What are the differences between Cassava and Nopales?

  • Cassava is higher in Vitamin C, Vitamin B1, Folate, and Copper, yet Nopales are higher in Calcium, and Magnesium.
  • Nopales' daily need coverage for Calcium is 15% more.
  • Cassava has 9 times more Folate than Nopales. While Cassava has 27µg of Folate, Nopales have only 3µg.

We used Cassava, raw and Nopales, raw types in this article.

Infographic

Cassava vs Nopales infographic
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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.
Contains more Phosphorus +68.8%
Contains less Sodium -33.3%
Contains more Zinc +36%
Contains more Copper +92.3%
Contains more Calcium +925%
Contains more Iron +118.5%
Contains more Magnesium +147.6%
Contains more Manganese +19%
Equal in Potassium - 257
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +68.8%
Contains less Sodium -33.3%
Contains more Zinc +36%
Contains more Copper +92.3%
Contains more Calcium +925%
Contains more Iron +118.5%
Contains more Magnesium +147.6%
Contains more Manganese +19%
Equal in Potassium - 257
Equal in Selenium - 0.7

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.
:
Contains more Vitamin E +∞%
Contains more Vitamin C +121.5%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +17.1%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B6 +25.7%
Contains more Folate +800%
Contains more Choline +224.7%
Contains more Vitamin A +3415.4%
Contains more Vitamin B5 +56.1%
Contains more Vitamin K +178.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 4% 14%
Contains more Vitamin E +∞%
Contains more Vitamin C +121.5%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +17.1%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B6 +25.7%
Contains more Folate +800%
Contains more Choline +224.7%
Contains more Vitamin A +3415.4%
Contains more Vitamin B5 +56.1%
Contains more Vitamin K +178.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +211.1%
Contains more Carbs +1042.9%
Contains more Water +57.7%
Contains more Other +83.9%
Equal in Protein - 1.32
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
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 +211.1%
Contains more Carbs +1042.9%
Contains more Water +57.7%
Contains more Other +83.9%
Equal in Protein - 1.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +316.7%
Contains less Saturated Fat -78.4%
Equal in Polyunsaturated fat - 0.05
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +316.7%
Contains less Saturated Fat -78.4%
Equal in Polyunsaturated fat - 0.05

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Nopales Opinion
Net carbs 36.26g 1.13g Cassava
Protein 1.36g 1.32g Cassava
Fats 0.28g 0.09g Cassava
Carbs 38.06g 3.33g Cassava
Calories 160kcal 16kcal Cassava
Sugar 1.7g 1.15g Nopales
Fiber 1.8g 2.2g Nopales
Calcium 16mg 164mg Nopales
Iron 0.27mg 0.59mg Nopales
Magnesium 21mg 52mg Nopales
Phosphorus 27mg 16mg Cassava
Potassium 271mg 257mg Cassava
Sodium 14mg 21mg Cassava
Zinc 0.34mg 0.25mg Cassava
Copper 0.1mg 0.052mg Cassava
Manganese 0.384mg 0.457mg Nopales
Selenium 0.7µg 0.7µg
Vitamin A 13IU 457IU Nopales
Vitamin A RAE 1µg 23µg Nopales
Vitamin E 0.19mg 0mg Cassava
Vitamin C 20.6mg 9.3mg Cassava
Vitamin B1 0.087mg 0.012mg Cassava
Vitamin B2 0.048mg 0.041mg Cassava
Vitamin B3 0.854mg 0.41mg Cassava
Vitamin B5 0.107mg 0.167mg Nopales
Vitamin B6 0.088mg 0.07mg Cassava
Folate 27µg 3µg Cassava
Choline 23.7mg 7.3mg Cassava
Vitamin K 1.9µg 5.3µg Nopales
Tryptophan 0.019mg 0.014mg Cassava
Threonine 0.028mg 0.04mg Nopales
Isoleucine 0.027mg 0.049mg Nopales
Leucine 0.039mg 0.077mg Nopales
Lysine 0.044mg 0.059mg Nopales
Methionine 0.011mg 0.015mg Nopales
Phenylalanine 0.026mg 0.049mg Nopales
Valine 0.035mg 0.059mg Nopales
Histidine 0.02mg 0.025mg Nopales
Saturated Fat 0.074g 0.016g Nopales
Monounsaturated Fat 0.075g 0.018g Cassava
Polyunsaturated fat 0.048g 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava 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
14%
Cassava
10%
Nopales
Minerals Daily Need Coverage Score
16%
Cassava
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 0.55g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 87)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.