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  6. Garlic vs. Nopales

Garlic vs. Nopales — In-Depth Nutrition Comparison

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How are Garlic and Nopales different?

  • Garlic is higher than Nopales in Vitamin B6, Manganese, Copper, Selenium, Vitamin C, Phosphorus, Vitamin B1, Iron, Vitamin B5, and Zinc.
  • Garlic covers your daily need of Vitamin B6 90% more than Nopales.
  • Garlic contains 20 times more Selenium than Nopales. Garlic contains 14.2µg of Selenium, while Nopales contain 0.7µg.

Garlic, raw and Nopales, raw types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
9
:
1
Nopales
Nopales
Contains more Calcium +10.4%
Contains more Iron +188.1%
Contains more Phosphorus +856.3%
Contains more Potassium +56%
Contains less Sodium -19%
Contains more Zinc +364%
Contains more Copper +475%
Contains more Manganese +265.9%
Contains more Selenium +1928.6%
Contains more Magnesium +108%
Equal in Calcium - 164
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Calcium +10.4%
Contains more Iron +188.1%
Contains more Phosphorus +856.3%
Contains more Potassium +56%
Contains less Sodium -19%
Contains more Zinc +364%
Contains more Copper +475%
Contains more Manganese +265.9%
Contains more Selenium +1928.6%
Contains more Magnesium +108%
Equal in Calcium - 164

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.
Garlic
Garlic
7
:
2
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin C +235.5%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +168.3%
Contains more Vitamin B3 +70.7%
Contains more Vitamin B5 +256.9%
Contains more Vitamin B6 +1664.3%
Contains more Vitamin A +4977.8%
Contains more Vitamin K +211.8%
Equal in Folate - 3
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Contains more Vitamin E +∞%
Contains more Vitamin C +235.5%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +168.3%
Contains more Vitamin B3 +70.7%
Contains more Vitamin B5 +256.9%
Contains more Vitamin B6 +1664.3%
Contains more Vitamin A +4977.8%
Contains more Vitamin K +211.8%
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Nopales
Nopales
Contains more Protein +381.8%
Contains more Fats +455.6%
Contains more Carbs +892.8%
Contains more Other +31.6%
Contains more Water +60.7%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Protein +381.8%
Contains more Fats +455.6%
Contains more Carbs +892.8%
Contains more Other +31.6%
Contains more Water +60.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Nopales
Nopales
Contains more Polyunsaturated fat +398%
Contains less Saturated Fat -82%
Contains more Monounsaturated Fat +63.6%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +398%
Contains less Saturated Fat -82%
Contains more Monounsaturated Fat +63.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Nopales
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Nopales Opinion
Net carbs 30.96g 1.13g Garlic
Protein 6.36g 1.32g Garlic
Fats 0.5g 0.09g Garlic
Carbs 33.06g 3.33g Garlic
Calories 149kcal 16kcal Garlic
Sugar 1g 1.15g Garlic
Fiber 2.1g 2.2g Nopales
Calcium 181mg 164mg Garlic
Iron 1.7mg 0.59mg Garlic
Magnesium 25mg 52mg Nopales
Phosphorus 153mg 16mg Garlic
Potassium 401mg 257mg Garlic
Sodium 17mg 21mg Garlic
Zinc 1.16mg 0.25mg Garlic
Copper 0.299mg 0.052mg Garlic
Manganese 1.672mg 0.457mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 457IU Nopales
Vitamin A RAE 0µg 23µg Nopales
Vitamin E 0.08mg 0mg Garlic
Vitamin C 31.2mg 9.3mg Garlic
Vitamin B1 0.2mg 0.012mg Garlic
Vitamin B2 0.11mg 0.041mg Garlic
Vitamin B3 0.7mg 0.41mg Garlic
Vitamin B5 0.596mg 0.167mg Garlic
Vitamin B6 1.235mg 0.07mg Garlic
Folate 3µg 3µg
Vitamin K 1.7µg 5.3µg Nopales
Tryptophan 0.066mg 0.014mg Garlic
Threonine 0.157mg 0.04mg Garlic
Isoleucine 0.217mg 0.049mg Garlic
Leucine 0.308mg 0.077mg Garlic
Lysine 0.273mg 0.059mg Garlic
Methionine 0.076mg 0.015mg Garlic
Phenylalanine 0.183mg 0.049mg Garlic
Valine 0.291mg 0.059mg Garlic
Histidine 0.113mg 0.025mg Garlic
Saturated Fat 0.089g 0.016g Nopales
Monounsaturated Fat 0.011g 0.018g Nopales
Polyunsaturated fat 0.249g 0.05g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
43%
Garlic
10%
Nopales
Minerals Daily Need Coverage Score
67%
Garlic
23%
Nopales

Comparison summary

Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 23)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.