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  6. Edamame vs. Nopales

Edamame vs. Nopales — In-Depth Nutrition Comparison

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A recap on 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.

Infographic

Edamame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
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 CholineCholine +671.2%
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 Edamame Nopales DV% diff.
Folate 311µg 3µg 77%
Copper 0.345mg 0.052mg 33%
Manganese 1.024mg 0.457mg 25%
Phosphorus 169mg 16mg 22%
Iron 2.27mg 0.59mg 21%
Protein 11.91g 1.32g 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%
Zinc 1.37mg 0.25mg 10%
Calcium 63mg 164mg 10%
Choline 56.3mg 7.3mg 9%
Vitamin B2 0.155mg 0.041mg 9%
Fats 5.2g 0.09g 8%
Potassium 436mg 257mg 5%
Vitamin B5 0.395mg 0.167mg 5%
Vitamin E 0.68mg 0mg 5%
Calories 121kcal 16kcal 5%
Vitamin C 6.1mg 9.3mg 4%
Saturated fat 0.62g 0.016g 3%
Monounsaturated fat 1.282g 0.018g 3%
Vitamin B3 0.915mg 0.41mg 3%
Magnesium 64mg 52mg 3%
Vitamin B6 0.1mg 0.07mg 2%
Carbs 8.91g 3.33g 2%
Vitamin A 15µg 23µg 1%
Sodium 6mg 21mg 1%
Starch 1.51g 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 ProteinProtein +802.3%
Contains more FatsFats +5677.8%
Contains more CarbsCarbs +167.6%
Contains more WaterWater +29.3%
~equal in Other ~1.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +7022.2%
Contains more Poly. FatPolyunsaturated fat +4212%
Contains less Sat. FatSaturated fat -97.4%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.