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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 for 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 has a higher glycemic index (30) than nopales (7).

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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 PotassiumPotassium +56%
Contains more IronIron +188.1%
Contains more CopperCopper +475%
Contains more ZincZinc +364%
Contains more PhosphorusPhosphorus +856.3%
Contains less SodiumSodium -19%
Contains more ManganeseManganese +265.9%
Contains more SeleniumSelenium +1928.6%
Contains more MagnesiumMagnesium +108%
~equal in Calcium ~164mg

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
8
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 CVitamin C +235.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B5Vitamin B5 +256.9%
Contains more Vitamin B6Vitamin B6 +1664.3%
Contains more CholineCholine +217.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +211.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +381.8%
Contains more FatsFats +455.6%
Contains more CarbsCarbs +892.8%
Contains more OtherOther +31.6%
Contains more WaterWater +60.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 Poly. FatPolyunsaturated fat +398%
Contains less Sat. FatSaturated fat -82%
Contains more Mono. FatMonounsaturated 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 DV% diff.
Vitamin B6 1.235mg 0.07mg 90%
Manganese 1.672mg 0.457mg 53%
Copper 0.299mg 0.052mg 27%
Selenium 14.2µg 0.7µg 25%
Vitamin C 31.2mg 9.3mg 24%
Phosphorus 153mg 16mg 20%
Vitamin B1 0.2mg 0.012mg 16%
Iron 1.7mg 0.59mg 14%
Carbs 33.06g 3.33g 10%
Protein 6.36g 1.32g 10%
Vitamin B5 0.596mg 0.167mg 9%
Zinc 1.16mg 0.25mg 8%
Calories 149kcal 16kcal 7%
Magnesium 25mg 52mg 6%
Vitamin B2 0.11mg 0.041mg 5%
Potassium 401mg 257mg 4%
Vitamin A 0µg 23µg 3%
Vitamin K 1.7µg 5.3µg 3%
Choline 23.2mg 7.3mg 3%
Calcium 181mg 164mg 2%
Vitamin B3 0.7mg 0.41mg 2%
Polyunsaturated fat 0.249g 0.05g 1%
Vitamin E 0.08mg 0mg 1%
Fats 0.5g 0.09g 1%
Net carbs 30.96g 1.13g N/A
Sugar 1g 1.15g N/A
Fiber 2.1g 2.2g 0%
Sodium 17mg 21mg 0%
Folate 3µg 3µg 0%
Saturated fat 0.089g 0.016g 0%
Monounsaturated fat 0.011g 0.018g 0%
Tryptophan 0.066mg 0.014mg 0%
Threonine 0.157mg 0.04mg 0%
Isoleucine 0.217mg 0.049mg 0%
Leucine 0.308mg 0.077mg 0%
Lysine 0.273mg 0.059mg 0%
Methionine 0.076mg 0.015mg 0%
Phenylalanine 0.183mg 0.049mg 0%
Valine 0.291mg 0.059mg 0%
Histidine 0.113mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Nopales
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Garlic
8%
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.