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.
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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 CopperCopper | +92.3% |
| Contains more ZincZinc | +36% |
| Contains more PhosphorusPhosphorus | +68.8% |
| Contains less SodiumSodium | -33.3% |
| Contains more MagnesiumMagnesium | +147.6% |
| Contains more CalciumCalcium | +925% |
| Contains more IronIron | +118.5% |
| Contains more ManganeseManganese | +19% |
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 CVitamin C | +121.5% |
| Contains more Vitamin E Vitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +625% |
| Contains more Vitamin B2Vitamin B2 | +17.1% |
| Contains more Vitamin B3Vitamin B3 | +108.3% |
| Contains more Vitamin B6Vitamin B6 | +25.7% |
| Contains more FolateFolate | +800% |
| Contains more CholineCholine | +224.7% |
| Contains more Vitamin AVitamin A | +3415.4% |
| Contains more Vitamin B5Vitamin B5 | +56.1% |
| Contains more Vitamin KVitamin K | +178.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +211.1% |
| Contains more CarbsCarbs | +1042.9% |
| Contains more WaterWater | +57.7% |
| Contains more OtherOther | +83.9% |
~equal in
Protein
~1.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +316.7% |
| Contains less Sat. FatSaturated Fat | -78.4% |
~equal in
Polyunsaturated fat
~0.05g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 160kcal | 16kcal |
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| Protein | 1.36g | 1.32g |
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| Fats | 0.28g | 0.09g |
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| Vitamin C | 20.6mg | 9.3mg |
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| Net carbs | 36.26g | 1.13g |
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| Carbs | 38.06g | 3.33g |
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| Magnesium | 21mg | 52mg |
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| Calcium | 16mg | 164mg |
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| Potassium | 271mg | 257mg |
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| Iron | 0.27mg | 0.59mg |
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| Sugar | 1.7g | 1.15g |
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| Fiber | 1.8g | 2.2g |
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| Copper | 0.1mg | 0.052mg |
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| Zinc | 0.34mg | 0.25mg |
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| Phosphorus | 27mg | 16mg |
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| Sodium | 14mg | 21mg |
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| Vitamin A | 13IU | 457IU |
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| Vitamin A RAE | 1µg | 23µg |
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| Vitamin E | 0.19mg | 0mg |
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| Manganese | 0.384mg | 0.457mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.087mg | 0.012mg |
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| Vitamin B2 | 0.048mg | 0.041mg |
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| Vitamin B3 | 0.854mg | 0.41mg |
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| Vitamin B5 | 0.107mg | 0.167mg |
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| Vitamin B6 | 0.088mg | 0.07mg |
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| Vitamin K | 1.9µg | 5.3µg |
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| Folate | 27µg | 3µg |
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| Choline | 23.7mg | 7.3mg |
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| Saturated Fat | 0.074g | 0.016g |
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| Monounsaturated Fat | 0.075g | 0.018g |
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| Polyunsaturated fat | 0.048g | 0.05g |
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| Tryptophan | 0.019mg | 0.014mg |
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| Threonine | 0.028mg | 0.04mg |
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| Isoleucine | 0.027mg | 0.049mg |
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| Leucine | 0.039mg | 0.077mg |
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| Lysine | 0.044mg | 0.059mg |
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| Methionine | 0.011mg | 0.015mg |
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| Phenylalanine | 0.026mg | 0.049mg |
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| Valine | 0.035mg | 0.059mg |
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| Histidine | 0.02mg | 0.025mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
16%
23%
Comparison summary
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 0.55g)
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 87)
Which food is cheaper?
Nopales is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.