Edamame vs. Nopales — In-Depth Nutrition Comparison

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A recap on the differences between edamame and nopales

Edamame has more folate, copper, manganese, phosphorus, iron, vitamin K, vitamin B1, fiber, and zinc; however, nopales are higher in calcium.
Edamame covers your daily folate needs 77% more than nopales.
Nopales contain 17 times less vitamin B1 than edamame. Edamame contains 0.2mg of vitamin B1, while nopales contain 0.012mg.

Food varieties used in this article are Edamame, frozen, prepared and Nopales, raw.

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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.

Edamame

Nopales

Contains more MagnesiumMagnesium	+23.1%
Contains more PotassiumPotassium	+69.6%
Contains more IronIron	+284.7%
Contains more CopperCopper	+563.5%
Contains more ZincZinc	+448%
Contains more PhosphorusPhosphorus	+956.3%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+124.1%
Contains more SeleniumSelenium	+14.3%

Contains more CalciumCalcium

+160.3%

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.

Edamame

Nopales

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1566.7%
Contains more Vitamin B2Vitamin B2	+278%
Contains more Vitamin B3Vitamin B3	+123.2%
Contains more Vitamin B5Vitamin B5	+136.5%
Contains more Vitamin B6Vitamin B6	+42.9%
Contains more Vitamin KVitamin K	+403.8%
Contains more FolateFolate	+10266.7%

Contains more Vitamin CVitamin C	+52.5%
Contains more Vitamin AVitamin A	+53.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	311µg	3µg	77%
Copper	0.345mg	0.052mg	33%
Manganese	1.024mg	0.457mg	25%
Phosphorus	169mg	16mg	22%
Protein	11.91g	1.32g	21%
Iron	2.27mg	0.59mg	21%
Vitamin K	26.7µg	5.3µg	18%
Vitamin B1	0.2mg	0.012mg	16%
Polyunsaturated fat	2.156g	0.05g	14%
Fiber	5.2g	2.2g	12%
Calcium	63mg	164mg	10%
Zinc	1.37mg	0.25mg	10%
Vitamin B2	0.155mg	0.041mg	9%
Choline	56.3mg	7.3mg	9%
Fats	5.2g	0.09g	8%
Calories	121kcal	16kcal	5%
Potassium	436mg	257mg	5%
Vitamin E	0.68mg	0mg	5%
Vitamin B5	0.395mg	0.167mg	5%
Vitamin C	6.1mg	9.3mg	4%
Magnesium	64mg	52mg	3%
Vitamin B3	0.915mg	0.41mg	3%
Saturated fat	0.62g	0.016g	3%
Monounsaturated fat	1.282g	0.018g	3%
Carbs	8.91g	3.33g	2%
Vitamin B6	0.1mg	0.07mg	2%
Starch	1.51g		1%
Sodium	6mg	21mg	1%
Vitamin A	15µg	23µg	1%
Protein per 100 calories	9.8g	8.3g	N/A
Calories per 10 g protein	102kcal	121kcal	N/A
Weight per 100 calories	83g	625g	N/A
Unsaturated / Saturated Fat ratio	5.5	4.3	N/A
Net carbs	3.71g	1.13g	N/A
Sugar	2.18g	1.15g	N/A
Selenium	0.8µg	0.7µg	0%
Trans fat	0.009g	0g	N/A
Tryptophan	0.126mg	0.014mg	0%
Threonine	0.331mg	0.04mg	0%
Isoleucine	0.3mg	0.049mg	0%
Leucine	0.745mg	0.077mg	0%
Lysine	0.745mg	0.059mg	0%
Methionine	0.141mg	0.015mg	0%
Phenylalanine	0.488mg	0.049mg	0%
Valine	0.324mg	0.059mg	0%
Histidine	0.267mg	0.025mg	0%
Fructose	0.12g		0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - ALA	0.358g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	1.789g		N/A