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  6. Chicory vs. Nopales

Chicory vs. Nopales — In-Depth Nutrition Comparison

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The main differences between Chicory and Nopales

  • Chicory has more Folate, however, Nopales has more Manganese, Calcium, Magnesium, and Vitamin C.
  • Daily need coverage for Manganese from Nopales is 16% higher.
  • Nopales have 12 times less Folate than Chicory. Chicory has 37µg of Folate, while Nopales have 3µg.

Food types used in this article are Chicory, witloof, raw and Nopales, raw.

Infographic

Chicory 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.
Chicory
Chicory
2
:
8
Nopales
Nopales
Contains more Phosphorus +62.5%
Contains less Sodium -90.5%
Contains more Calcium +763.2%
Contains more Iron +145.8%
Contains more Magnesium +420%
Contains more Potassium +21.8%
Contains more Zinc +56.3%
Contains more Manganese +357%
Contains more Selenium +250%
Equal in Copper - 0.052
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +62.5%
Contains less Sodium -90.5%
Contains more Calcium +763.2%
Contains more Iron +145.8%
Contains more Magnesium +420%
Contains more Potassium +21.8%
Contains more Zinc +56.3%
Contains more Manganese +357%
Contains more Selenium +250%
Equal in Copper - 0.052

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.
Chicory
Chicory
2
:
8
Nopales
Nopales
Contains more Vitamin B1 +416.7%
Contains more Folate +1133.3%
Contains more Vitamin A +1475.9%
Contains more Vitamin C +232.1%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +156.3%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +66.7%
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 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 +416.7%
Contains more Folate +1133.3%
Contains more Vitamin A +1475.9%
Contains more Vitamin C +232.1%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +156.3%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicory
Chicory
3
:
2
Nopales
Nopales
Contains more Fats +11.1%
Contains more Carbs +20.1%
Contains more Protein +46.7%
Contains more Other +137.5%
Equal in Fats - 0.09
Equal in Water - 94.12
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 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 +20.1%
Contains more Protein +46.7%
Contains more Other +137.5%
Equal in Fats - 0.09
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicory
Chicory
0
:
3
Nopales
Nopales
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +13.6%
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +13.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicory Nopales Opinion
Net carbs 0.9g 1.13g Nopales
Protein 0.9g 1.32g Nopales
Fats 0.1g 0.09g Chicory
Carbs 4g 3.33g Chicory
Calories 17kcal 16kcal Chicory
Sugar 1.15g Chicory
Fiber 3.1g 2.2g Chicory
Calcium 19mg 164mg Nopales
Iron 0.24mg 0.59mg Nopales
Magnesium 10mg 52mg Nopales
Phosphorus 26mg 16mg Chicory
Potassium 211mg 257mg Nopales
Sodium 2mg 21mg Chicory
Zinc 0.16mg 0.25mg Nopales
Copper 0.051mg 0.052mg Nopales
Manganese 0.1mg 0.457mg Nopales
Selenium 0.2µg 0.7µg Nopales
Vitamin A 29IU 457IU Nopales
Vitamin A RAE 1µg 23µg Nopales
Vitamin C 2.8mg 9.3mg Nopales
Vitamin B1 0.062mg 0.012mg Chicory
Vitamin B2 0.027mg 0.041mg Nopales
Vitamin B3 0.16mg 0.41mg Nopales
Vitamin B5 0.145mg 0.167mg Nopales
Vitamin B6 0.042mg 0.07mg Nopales
Folate 37µg 3µg Chicory
Vitamin K 5.3µg Nopales
Tryptophan 0.016mg 0.014mg Chicory
Threonine 0.025mg 0.04mg Nopales
Isoleucine 0.054mg 0.049mg Chicory
Leucine 0.039mg 0.077mg Nopales
Lysine 0.035mg 0.059mg Nopales
Methionine 0.005mg 0.015mg Nopales
Phenylalanine 0.022mg 0.049mg Nopales
Valine 0.041mg 0.059mg Nopales
Histidine 0.015mg 0.025mg Nopales
Saturated Fat 0.024g 0.016g Nopales
Monounsaturated Fat 0.002g 0.018g Nopales
Polyunsaturated fat 0.044g 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory 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
7%
Chicory
10%
Nopales
Minerals Daily Need Coverage Score
9%
Chicory
23%
Nopales

Comparison summary

Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Nopales
Nopales is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Chicory
Chicory 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 ($)

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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.