Endive vs. Nopales — In-Depth Nutrition Comparison
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What are the main differences between endive and nopales?
- Endive is richer in vitamin K, folate, vitamin A, vitamin B5, vitamin B1, and copper, yet nopales are richer in calcium and magnesium.
- Endive's daily need coverage for vitamin K is 188% higher.
- Endive has 47 times more folate than nopales. Endive has 142µg of folate, while nopales have 3µg.
- Nopales have a lower glycemic index than endive.
We used Endive, raw and Nopales, raw types in this comparison.
Infographic
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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 PotassiumPotassium | +22.2% |
| Contains more IronIron | +40.7% |
| Contains more CopperCopper | +90.4% |
| Contains more ZincZinc | +216% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more MagnesiumMagnesium | +246.7% |
| Contains more CalciumCalcium | +215.4% |
| Contains more SeleniumSelenium | +250% |
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 AVitamin A | +369.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +566.7% |
| Contains more Vitamin B2Vitamin B2 | +82.9% |
| Contains more Vitamin B5Vitamin B5 | +438.9% |
| Contains more Vitamin KVitamin K | +4258.5% |
| Contains more FolateFolate | +4633.3% |
| Contains more CholineCholine | +130.1% |
| Contains more Vitamin CVitamin C | +43.1% |
| Contains more Vitamin B6Vitamin B6 | +250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 231µg | 5.3µg | 188% |
| Folate | 142µg | 3µg | 35% |
| Vitamin B5 | 0.9mg | 0.167mg | 15% |
| Calcium | 52mg | 164mg | 11% |
| Vitamin A | 108µg | 23µg | 9% |
| Magnesium | 15mg | 52mg | 9% |
| Vitamin B1 | 0.08mg | 0.012mg | 6% |
| Zinc | 0.79mg | 0.25mg | 5% |
| Copper | 0.099mg | 0.052mg | 5% |
| Fiber | 3.1g | 2.2g | 4% |
| Vitamin B6 | 0.02mg | 0.07mg | 4% |
| Vitamin B2 | 0.075mg | 0.041mg | 3% |
| Iron | 0.83mg | 0.59mg | 3% |
| Vitamin C | 6.5mg | 9.3mg | 3% |
| Vitamin E | 0.44mg | 0mg | 3% |
| Potassium | 314mg | 257mg | 2% |
| Phosphorus | 28mg | 16mg | 2% |
| Choline | 16.8mg | 7.3mg | 2% |
| Manganese | 0.42mg | 0.457mg | 2% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Calories | 17kcal | 16kcal | 0% |
| Protein | 1.25g | 1.32g | 0% |
| Fats | 0.2g | 0.09g | 0% |
| Carbs | 3.35g | 3.33g | 0% |
| Net carbs | 0.25g | 1.13g | N/A |
| Sugar | 0.25g | 1.15g | N/A |
| Sodium | 22mg | 21mg | 0% |
| Vitamin B3 | 0.4mg | 0.41mg | 0% |
| Saturated fat | 0.048g | 0.016g | 0% |
| Monounsaturated fat | 0.004g | 0.018g | 0% |
| Polyunsaturated fat | 0.087g | 0.05g | 0% |
| Tryptophan | 0.005mg | 0.014mg | 0% |
| Threonine | 0.05mg | 0.04mg | 0% |
| Isoleucine | 0.072mg | 0.049mg | 0% |
| Leucine | 0.098mg | 0.077mg | 0% |
| Lysine | 0.063mg | 0.059mg | 0% |
| Methionine | 0.014mg | 0.015mg | 0% |
| Phenylalanine | 0.053mg | 0.049mg | 0% |
| Valine | 0.063mg | 0.059mg | 0% |
| Histidine | 0.023mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +122.2% |
| Contains more OtherOther | +23.7% |
~equal in
Protein
~1.32g
~equal in
Carbs
~3.33g
~equal in
Water
~94.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +74% |
| Contains less Sat. FatSaturated fat | -66.7% |
| Contains more Mono. FatMonounsaturated fat | +350% |
