Escarole vs. Nopales — In-Depth Nutrition Comparison
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What are the differences between Escarole and Nopales?
- Escarole is higher in Vitamin K, Folate, Vitamin B5, and Vitamin A RAE, yet Nopales are higher in Calcium, Magnesium, and Vitamin C.
- Escarole's daily need coverage for Vitamin K is 172% more.
- Escarole has 26 times more Folate than Nopales. While Escarole has 78µg of Folate, Nopales have only 3µg.
We used Escarole, cooked, boiled, drained, no salt added and Nopales, raw types in this article.
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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
+22%
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Phosphorus
+37.5%
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Zinc
+176%
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Copper
+67.3%
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Calcium
+256.5%
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Magnesium
+300%
Contains
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Manganese
+18.7%
Contains
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Selenium
+250%
Equal in Potassium - 257
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Iron
+22%
Contains
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Phosphorus
+37.5%
Contains
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Zinc
+176%
Contains
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Copper
+67.3%
Contains
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Calcium
+256.5%
Contains
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Magnesium
+300%
Contains
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Manganese
+18.7%
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Selenium
+250%
Equal in Potassium - 257
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
+313.1%
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Vitamin E
+∞%
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Vitamin B1
+391.7%
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Vitamin B2
+51.2%
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Vitamin B5
+394.6%
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Folate
+2500%
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Vitamin K
+3898.1%
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Vitamin C
+181.8%
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Vitamin B3
+31.4%
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Vitamin B6
+337.5%
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Vitamin A
+313.1%
Contains
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Vitamin E
+∞%
Contains
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Vitamin B1
+391.7%
Contains
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Vitamin B2
+51.2%
Contains
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Vitamin B5
+394.6%
Contains
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Folate
+2500%
Contains
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Vitamin K
+3898.1%
Contains
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Vitamin C
+181.8%
Contains
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Vitamin B3
+31.4%
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Vitamin B6
+337.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+100%
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Other
+14.9%
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Protein
+14.8%
Equal in Carbs - 3.33
Equal in Water - 94.12
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Fats
+100%
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Other
+14.9%
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Protein
+14.8%
Equal in Carbs - 3.33
Equal in Water - 94.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+62%
Contains
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Saturated Fat
-61.9%
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Monounsaturated Fat
+350%
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Polyunsaturated fat
+62%
Contains
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Saturated Fat
-61.9%
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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 Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.27g | 1.13g |
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| Protein | 1.15g | 1.32g |
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| Fats | 0.18g | 0.09g |
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| Carbs | 3.07g | 3.33g |
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| Calories | 19kcal | 16kcal |
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| Sugar | 0.23g | 1.15g |
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| Fiber | 2.8g | 2.2g |
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| Calcium | 46mg | 164mg |
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| Iron | 0.72mg | 0.59mg |
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| Magnesium | 13mg | 52mg |
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| Phosphorus | 22mg | 16mg |
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| Potassium | 245mg | 257mg |
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| Sodium | 19mg | 21mg |
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| Zinc | 0.69mg | 0.25mg |
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| Copper | 0.087mg | 0.052mg |
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| Manganese | 0.385mg | 0.457mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin A | 1888IU | 457IU |
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| Vitamin A RAE | 94µg | 23µg |
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| Vitamin E | 0.4mg | 0mg |
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| Vitamin C | 3.3mg | 9.3mg |
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| Vitamin B1 | 0.059mg | 0.012mg |
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| Vitamin B2 | 0.062mg | 0.041mg |
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| Vitamin B3 | 0.312mg | 0.41mg |
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| Vitamin B5 | 0.826mg | 0.167mg |
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| Vitamin B6 | 0.016mg | 0.07mg |
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| Folate | 78µg | 3µg |
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| Vitamin K | 211.9µg | 5.3µg |
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| Tryptophan | 0.005mg | 0.014mg |
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| Threonine | 0.046mg | 0.04mg |
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| Isoleucine | 0.066mg | 0.049mg |
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| Leucine | 0.09mg | 0.077mg |
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| Lysine | 0.058mg | 0.059mg |
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| Methionine | 0.013mg | 0.015mg |
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| Phenylalanine | 0.049mg | 0.049mg | |
| Valine | 0.058mg | 0.059mg |
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| Histidine | 0.021mg | 0.025mg |
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| Saturated Fat | 0.042g | 0.016g |
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| Monounsaturated Fat | 0.004g | 0.018g |
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| Polyunsaturated fat | 0.081g | 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
67%
10%
Minerals Daily Need Coverage Score
18%
23%
Comparison summary
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.026g)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Escarole contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Escarole is relatively richer in vitamins
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 ($)
Which food is richer in minerals?
?
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.