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  6. Nopales vs. Green beans

Nopales vs. Green beans — In-Depth Nutrition Comparison

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What are the main differences between nopales and green beans?

  • Nopales are richer in calcium, magnesium, and manganese, yet green beans are richer in vitamin K, folate, and vitamin B1.
  • Green beans' daily need coverage for vitamin K is 36% higher.
  • Nopales have 4 times more calcium than green beans. Nopales have 164mg of calcium, while green beans have 44mg.
  • Nopales contain less sugar.
  • Nopales have a lower glycemic index than green beans.

We used Nopales, raw and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Nopales vs Green beans 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +272.7%
Contains more PotassiumPotassium +76%
Contains more ManganeseManganese +60.4%
Contains more SeleniumSelenium +250%
Contains more IronIron +10.2%
Contains more PhosphorusPhosphorus +81.3%
Contains less SodiumSodium -95.2%
~equal in Copper ~0.057mg
~equal in Zinc ~0.25mg

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.
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%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B5Vitamin B5 +125.7%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin AVitamin A +39.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +516.7%
Contains more Vitamin B2Vitamin B2 +136.6%
Contains more Vitamin B3Vitamin B3 +49.8%
Contains more Vitamin KVitamin K +803.8%
Contains more FolateFolate +1000%
Contains more CholineCholine +131.5%
~equal in Vitamin C ~9.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Green beans DV% diff.
Vitamin K 5.3µg 47.9µg 36%
Calcium 164mg 44mg 12%
Magnesium 52mg 18mg 8%
Folate 3µg 33µg 8%
Manganese 0.457mg 0.285mg 7%
Vitamin B1 0.012mg 0.074mg 5%
Fiber 2.2g 3.2g 4%
Vitamin B2 0.041mg 0.097mg 4%
Potassium 257mg 146mg 3%
Vitamin E 0mg 0.46mg 3%
Carbs 3.33g 7.88g 2%
Choline 7.3mg 16.9mg 2%
Vitamin B5 0.167mg 0.074mg 2%
Phosphorus 16mg 29mg 2%
Polyunsaturated fat 0.05g 0.145g 1%
Vitamin B6 0.07mg 0.056mg 1%
Vitamin B3 0.41mg 0.614mg 1%
Protein 1.32g 1.89g 1%
Calories 16kcal 35kcal 1%
Selenium 0.7µg 0.2µg 1%
Sodium 21mg 1mg 1%
Copper 0.052mg 0.057mg 1%
Iron 0.59mg 0.65mg 1%
Vitamin A 23µg 32µg 1%
Fats 0.09g 0.28g 0%
Vitamin C 9.3mg 9.7mg 0%
Net carbs 1.13g 4.68g N/A
Sugar 1.15g 3.63g N/A
Zinc 0.25mg 0.25mg 0%
Saturated fat 0.016g 0.064g 0%
Monounsaturated fat 0.018g 0.011g 0%
Tryptophan 0.014mg 0.02mg 0%
Threonine 0.04mg 0.082mg 0%
Isoleucine 0.049mg 0.069mg 0%
Leucine 0.077mg 0.116mg 0%
Lysine 0.059mg 0.091mg 0%
Methionine 0.015mg 0.023mg 0%
Phenylalanine 0.049mg 0.069mg 0%
Valine 0.059mg 0.093mg 0%
Histidine 0.025mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more OtherOther +56.2%
Contains more ProteinProtein +43.2%
Contains more FatsFats +211.1%
Contains more CarbsCarbs +136.6%
~equal in Water ~89.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +63.6%
Contains more Poly. FatPolyunsaturated fat +190%

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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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.