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  6. Chard vs. Nopales

Chard vs. Nopales — In-Depth Nutrition Comparison

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Differences between Chard and Nopales

  • Chard has more Vitamin K, Vitamin A RAE, Iron, Vitamin E , Copper, Vitamin C, Potassium, and Magnesium, while Nopales has more Calcium.
  • Chard's daily need coverage for Vitamin K is 268% higher.
  • The amount of Sodium in Nopales are lower.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Nopales, raw.

Infographic

Chard 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.
Chard
Chard
7
:
3
Nopales
Nopales
Contains more Iron +283.1%
Contains more Magnesium +65.4%
Contains more Phosphorus +106.3%
Contains more Potassium +113.6%
Contains more Zinc +32%
Contains more Copper +213.5%
Contains more Selenium +28.6%
Contains more Calcium +182.8%
Contains less Sodium -88.3%
Contains more Manganese +36.8%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +283.1%
Contains more Magnesium +65.4%
Contains more Phosphorus +106.3%
Contains more Potassium +113.6%
Contains more Zinc +32%
Contains more Copper +213.5%
Contains more Selenium +28.6%
Contains more Calcium +182.8%
Contains less Sodium -88.3%
Contains more Manganese +36.8%

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.
Chard
Chard
8
:
2
Nopales
Nopales
Contains more Vitamin A +1240%
Contains more Vitamin E +∞%
Contains more Vitamin C +93.5%
Contains more Vitamin B1 +183.3%
Contains more Vitamin B2 +109.8%
Contains more Vitamin B6 +21.4%
Contains more Folate +200%
Contains more Vitamin K +6075.5%
Contains more Vitamin B3 +13.9%
Equal in Vitamin B5 - 0.167
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 A +1240%
Contains more Vitamin E +∞%
Contains more Vitamin C +93.5%
Contains more Vitamin B1 +183.3%
Contains more Vitamin B2 +109.8%
Contains more Vitamin B6 +21.4%
Contains more Folate +200%
Contains more Vitamin K +6075.5%
Contains more Vitamin B3 +13.9%
Equal in Vitamin B5 - 0.167

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Nopales
Nopales
Contains more Protein +42.4%
Contains more Carbs +24%
Contains more Other +10.5%
Contains more Fats +12.5%
Equal in Water - 94.12
Equal in Other - 1.14
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 Protein +42.4%
Contains more Carbs +24%
Contains more Other +10.5%
Contains more Fats +12.5%
Equal in Water - 94.12
Equal in Other - 1.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Nopales
Nopales
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +12.5%
Contains more Polyunsaturated fat +78.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +12.5%
Contains more Polyunsaturated fat +78.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Nopales Opinion
Net carbs 2.03g 1.13g Chard
Protein 1.88g 1.32g Chard
Fats 0.08g 0.09g Nopales
Carbs 4.13g 3.33g Chard
Calories 20kcal 16kcal Chard
Sugar 1.1g 1.15g Chard
Fiber 2.1g 2.2g Nopales
Calcium 58mg 164mg Nopales
Iron 2.26mg 0.59mg Chard
Magnesium 86mg 52mg Chard
Phosphorus 33mg 16mg Chard
Potassium 549mg 257mg Chard
Sodium 179mg 21mg Nopales
Zinc 0.33mg 0.25mg Chard
Copper 0.163mg 0.052mg Chard
Manganese 0.334mg 0.457mg Nopales
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 457IU Chard
Vitamin A RAE 306µg 23µg Chard
Vitamin E 1.89mg 0mg Chard
Vitamin C 18mg 9.3mg Chard
Vitamin B1 0.034mg 0.012mg Chard
Vitamin B2 0.086mg 0.041mg Chard
Vitamin B3 0.36mg 0.41mg Nopales
Vitamin B5 0.163mg 0.167mg Nopales
Vitamin B6 0.085mg 0.07mg Chard
Folate 9µg 3µg Chard
Vitamin K 327.3µg 5.3µg Chard
Tryptophan 0.018mg 0.014mg Chard
Threonine 0.086mg 0.04mg Chard
Isoleucine 0.154mg 0.049mg Chard
Leucine 0.135mg 0.077mg Chard
Lysine 0.103mg 0.059mg Chard
Methionine 0.02mg 0.015mg Chard
Phenylalanine 0.114mg 0.049mg Chard
Valine 0.114mg 0.059mg Chard
Histidine 0.038mg 0.025mg Chard
Saturated Fat 0.012g 0.016g Chard
Monounsaturated Fat 0.016g 0.018g Nopales
Polyunsaturated fat 0.028g 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard 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
113%
Chard
10%
Nopales
Minerals Daily Need Coverage Score
36%
Chard
23%
Nopales

Comparison summary

Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 158mg)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
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 ($)

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.