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  6. Nopales vs. Green bean

Nopales vs. Green bean — In-Depth Nutrition Comparison

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What are the main differences between Nopales and Green bean?

  • Nopales are richer in Calcium, Magnesium, and Manganese, yet Green bean is richer in Vitamin K, Folate, and Vitamin B1.
  • Green bean's daily need coverage for Vitamin K is 36% higher.
  • Nopales have 4 times more Calcium than Green bean. Nopales have 164mg of Calcium, while Green bean has 44mg.
  • Nopales contain less Sugar.

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

Infographic

Nopales vs Green bean 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.
Nopales
Nopales
5
:
4
Green bean
Green bean
Contains more Calcium +272.7%
Contains more Magnesium +188.9%
Contains more Potassium +76%
Contains more Manganese +60.4%
Contains more Selenium +250%
Contains more Iron +10.2%
Contains more Phosphorus +81.3%
Contains less Sodium -95.2%
Equal in Zinc - 0.25
Equal in Copper - 0.057
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +272.7%
Contains more Magnesium +188.9%
Contains more Potassium +76%
Contains more Manganese +60.4%
Contains more Selenium +250%
Contains more Iron +10.2%
Contains more Phosphorus +81.3%
Contains less Sodium -95.2%
Equal in Zinc - 0.25
Equal in Copper - 0.057

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.
Nopales
Nopales
2
:
8
Green bean
Green bean
Contains more Vitamin B5 +125.7%
Contains more Vitamin B6 +25%
Contains more Vitamin A +38.5%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +516.7%
Contains more Vitamin B2 +136.6%
Contains more Vitamin B3 +49.8%
Contains more Folate +1000%
Contains more Vitamin K +803.8%
Equal in Vitamin C - 9.7
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B5 +125.7%
Contains more Vitamin B6 +25%
Contains more Vitamin A +38.5%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +516.7%
Contains more Vitamin B2 +136.6%
Contains more Vitamin B3 +49.8%
Contains more Folate +1000%
Contains more Vitamin K +803.8%
Equal in Vitamin C - 9.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Green bean
Green bean
Contains more Other +56.2%
Contains more Protein +43.2%
Contains more Fats +211.1%
Contains more Carbs +136.6%
Equal in Water - 89.22
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Green bean
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 Other +56.2%
Contains more Protein +43.2%
Contains more Fats +211.1%
Contains more Carbs +136.6%
Equal in Water - 89.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
2
:
1
Green bean
Green bean
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +190%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +190%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Green bean Opinion
Net carbs 1.13g 4.68g Green bean
Protein 1.32g 1.89g Green bean
Fats 0.09g 0.28g Green bean
Carbs 3.33g 7.88g Green bean
Calories 16kcal 35kcal Green bean
Sugar 1.15g 3.63g Nopales
Fiber 2.2g 3.2g Green bean
Calcium 164mg 44mg Nopales
Iron 0.59mg 0.65mg Green bean
Magnesium 52mg 18mg Nopales
Phosphorus 16mg 29mg Green bean
Potassium 257mg 146mg Nopales
Sodium 21mg 1mg Green bean
Zinc 0.25mg 0.25mg
Copper 0.052mg 0.057mg Green bean
Manganese 0.457mg 0.285mg Nopales
Selenium 0.7µg 0.2µg Nopales
Vitamin A 457IU 633IU Green bean
Vitamin A RAE 23µg 32µg Green bean
Vitamin E 0mg 0.46mg Green bean
Vitamin C 9.3mg 9.7mg Green bean
Vitamin B1 0.012mg 0.074mg Green bean
Vitamin B2 0.041mg 0.097mg Green bean
Vitamin B3 0.41mg 0.614mg Green bean
Vitamin B5 0.167mg 0.074mg Nopales
Vitamin B6 0.07mg 0.056mg Nopales
Folate 3µg 33µg Green bean
Vitamin K 5.3µg 47.9µg Green bean
Tryptophan 0.014mg 0.02mg Green bean
Threonine 0.04mg 0.082mg Green bean
Isoleucine 0.049mg 0.069mg Green bean
Leucine 0.077mg 0.116mg Green bean
Lysine 0.059mg 0.091mg Green bean
Methionine 0.015mg 0.023mg Green bean
Phenylalanine 0.049mg 0.069mg Green bean
Valine 0.059mg 0.093mg Green bean
Histidine 0.025mg 0.035mg Green bean
Saturated Fat 0.016g 0.064g Nopales
Monounsaturated Fat 0.018g 0.011g Nopales
Polyunsaturated fat 0.05g 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Green bean
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
10%
Nopales
24%
Green bean
Minerals Daily Need Coverage Score
23%
Nopales
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 2.48g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 13)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $1.8)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Green bean
Green bean 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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients
  2. Green bean - 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.