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  6. Kale vs. Nopales

Kale vs. Nopales — In-Depth Nutrition Comparison

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What are the differences between Kale and Nopales?

  • Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Vitamin B6, yet Nopales are higher in Calcium, and Magnesium.
  • Kale's daily need coverage for Vitamin K is 676% more.

We used Kale, cooked, boiled, drained, without salt and Nopales, raw types in this article.

Infographic

Kale 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.
Kale
Kale
4
:
6
Nopales
Nopales
Contains more Iron +52.5%
Contains more Phosphorus +75%
Contains more Copper +200%
Contains more Selenium +28.6%
Contains more Calcium +127.8%
Contains more Magnesium +188.9%
Contains more Potassium +12.7%
Equal in Sodium - 21
Equal in Zinc - 0.25
Equal in Manganese - 0.457
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +52.5%
Contains more Phosphorus +75%
Contains more Copper +200%
Contains more Selenium +28.6%
Contains more Calcium +127.8%
Contains more Magnesium +188.9%
Contains more Potassium +12.7%
Equal in Sodium - 21
Equal in Zinc - 0.25
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.
Kale
Kale
9
:
1
Nopales
Nopales
Contains more Vitamin A +2880.5%
Contains more Vitamin E +∞%
Contains more Vitamin C +340.9%
Contains more Vitamin B1 +341.7%
Contains more Vitamin B2 +70.7%
Contains more Vitamin B3 +22%
Contains more Vitamin B6 +97.1%
Contains more Folate +333.3%
Contains more Vitamin K +15315.1%
Contains more Vitamin B5 +240.8%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 A +2880.5%
Contains more Vitamin E +∞%
Contains more Vitamin C +340.9%
Contains more Vitamin B1 +341.7%
Contains more Vitamin B2 +70.7%
Contains more Vitamin B3 +22%
Contains more Vitamin B6 +97.1%
Contains more Folate +333.3%
Contains more Vitamin K +15315.1%
Contains more Vitamin B5 +240.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Nopales
Nopales
Contains more Protein +43.9%
Contains more Fats +344.4%
Contains more Carbs +69.1%
Contains more Other +31%
Equal in Water - 94.12
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +43.9%
Contains more Fats +344.4%
Contains more Carbs +69.1%
Contains more Other +31%
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Nopales
Nopales
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +286%
Contains less Saturated Fat -69.2%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +286%
Contains less Saturated Fat -69.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Nopales Opinion
Net carbs 3.63g 1.13g Kale
Protein 1.9g 1.32g Kale
Fats 0.4g 0.09g Kale
Carbs 5.63g 3.33g Kale
Calories 28kcal 16kcal Kale
Sugar 1.25g 1.15g Nopales
Fiber 2g 2.2g Nopales
Calcium 72mg 164mg Nopales
Iron 0.9mg 0.59mg Kale
Magnesium 18mg 52mg Nopales
Phosphorus 28mg 16mg Kale
Potassium 228mg 257mg Nopales
Sodium 23mg 21mg Nopales
Zinc 0.24mg 0.25mg Nopales
Copper 0.156mg 0.052mg Kale
Manganese 0.416mg 0.457mg Nopales
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 457IU Kale
Vitamin A RAE 681µg 23µg Kale
Vitamin E 0.85mg 0mg Kale
Vitamin C 41mg 9.3mg Kale
Vitamin B1 0.053mg 0.012mg Kale
Vitamin B2 0.07mg 0.041mg Kale
Vitamin B3 0.5mg 0.41mg Kale
Vitamin B5 0.049mg 0.167mg Nopales
Vitamin B6 0.138mg 0.07mg Kale
Folate 13µg 3µg Kale
Vitamin K 817µg 5.3µg Kale
Tryptophan 0.023mg 0.014mg Kale
Threonine 0.085mg 0.04mg Kale
Isoleucine 0.114mg 0.049mg Kale
Leucine 0.133mg 0.077mg Kale
Lysine 0.114mg 0.059mg Kale
Methionine 0.018mg 0.015mg Kale
Phenylalanine 0.097mg 0.049mg Kale
Valine 0.104mg 0.059mg Kale
Histidine 0.04mg 0.025mg Kale
Saturated Fat 0.052g 0.016g Nopales
Monounsaturated Fat 0.03g 0.018g Kale
Polyunsaturated fat 0.193g 0.05g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
10%
Nopales
Minerals Daily Need Coverage Score
22%
Kale
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Kale
Kale 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.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.