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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 richer in vitamin B6, manganese, copper, selenium, vitamin C, phosphorus, vitamin B1, iron, and vitamin B5, while nopales are higher in vitamin A.
  • 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
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
Garlic
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 7.7% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
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 Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +211.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~3µg

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%
Protein 6.36g 1.32g 10%
Carbs 33.06g 3.33g 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%
Fats 0.5g 0.09g 1%
Vitamin E 0.08mg 0mg 1%
Polyunsaturated fat 0.249g 0.05g 1%
Protein per 100 calories 4.3g 8.3g N/A
Calories per 10 g protein 234kcal 121kcal N/A
Weight per 100 calories 67g 625g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
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
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%

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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.