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 B5, Vitamin A RAE, 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.
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
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Iron
+40.7%
Contains
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Phosphorus
+75%
Contains
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Potassium
+22.2%
Contains
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Zinc
+216%
Contains
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Copper
+90.4%
Contains
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Calcium
+215.4%
Contains
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Magnesium
+246.7%
Contains
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Selenium
+250%
Equal in Sodium - 21
Equal in Manganese - 0.457
Contains
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Iron
+40.7%
Contains
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Phosphorus
+75%
Contains
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Potassium
+22.2%
Contains
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Zinc
+216%
Contains
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Copper
+90.4%
Contains
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Calcium
+215.4%
Contains
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Magnesium
+246.7%
Contains
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Selenium
+250%
Equal in Sodium - 21
Equal in Manganese - 0.457
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.
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Contains
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Vitamin A
+374.2%
Contains
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Vitamin E
+∞%
Contains
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Vitamin B1
+566.7%
Contains
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Vitamin B2
+82.9%
Contains
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Vitamin B5
+438.9%
Contains
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Folate
+4633.3%
Contains
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Vitamin K
+4258.5%
Contains
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Vitamin C
+43.1%
Contains
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Vitamin B6
+250%
Equal in Vitamin B3 - 0.41
Contains
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Vitamin A
+374.2%
Contains
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Vitamin E
+∞%
Contains
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Vitamin B1
+566.7%
Contains
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Vitamin B2
+82.9%
Contains
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Vitamin B5
+438.9%
Contains
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Folate
+4633.3%
Contains
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Vitamin K
+4258.5%
Contains
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Vitamin C
+43.1%
Contains
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Vitamin B6
+250%
Equal in Vitamin B3 - 0.41
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+122.2%
Contains
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Other
+23.7%
Equal in Protein - 1.32
Equal in Carbs - 3.33
Equal in Water - 94.12
Contains
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Fats
+122.2%
Contains
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Other
+23.7%
Equal in Protein - 1.32
Equal in Carbs - 3.33
Equal in Water - 94.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+74%
Contains
less
Saturated Fat
-66.7%
Contains
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Monounsaturated Fat
+350%
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Polyunsaturated fat
+74%
Contains
less
Saturated Fat
-66.7%
Contains
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Monounsaturated Fat
+350%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.25g | 1.13g |
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| Protein | 1.25g | 1.32g |
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| Fats | 0.2g | 0.09g |
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| Carbs | 3.35g | 3.33g |
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| Calories | 17kcal | 16kcal |
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| Sugar | 0.25g | 1.15g |
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| Fiber | 3.1g | 2.2g |
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| Calcium | 52mg | 164mg |
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| Iron | 0.83mg | 0.59mg |
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| Magnesium | 15mg | 52mg |
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| Phosphorus | 28mg | 16mg |
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| Potassium | 314mg | 257mg |
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| Sodium | 22mg | 21mg |
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| Zinc | 0.79mg | 0.25mg |
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| Copper | 0.099mg | 0.052mg |
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| Manganese | 0.42mg | 0.457mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin A | 2167IU | 457IU |
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| Vitamin A RAE | 108µg | 23µg |
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| Vitamin E | 0.44mg | 0mg |
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| Vitamin C | 6.5mg | 9.3mg |
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| Vitamin B1 | 0.08mg | 0.012mg |
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| Vitamin B2 | 0.075mg | 0.041mg |
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| Vitamin B3 | 0.4mg | 0.41mg |
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| Vitamin B5 | 0.9mg | 0.167mg |
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| Vitamin B6 | 0.02mg | 0.07mg |
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| Folate | 142µg | 3µg |
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| Vitamin K | 231µg | 5.3µg |
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| Tryptophan | 0.005mg | 0.014mg |
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| Threonine | 0.05mg | 0.04mg |
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| Isoleucine | 0.072mg | 0.049mg |
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| Leucine | 0.098mg | 0.077mg |
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| Lysine | 0.063mg | 0.059mg |
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| Methionine | 0.014mg | 0.015mg |
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| Phenylalanine | 0.053mg | 0.049mg |
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| Valine | 0.063mg | 0.059mg |
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| Histidine | 0.023mg | 0.025mg |
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| Saturated Fat | 0.048g | 0.016g |
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| Monounsaturated Fat | 0.004g | 0.018g |
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| Polyunsaturated fat | 0.087g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
79%
10%
Minerals Daily Need Coverage Score
21%
23%
Comparison summary
Which food contains less Sodium?
Nopales contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 38)
Which food is cheaper?
Nopales is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive is lower in Sugar (difference - 0.9g)
Which food is richer in vitamins?
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.