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  6. Nopales vs. Beetroot

Nopales vs. Beetroot — In-Depth Nutrition Comparison

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Summary of differences between nopales and beetroot

  • Nopales have more calcium, vitamin A, magnesium, and manganese, while beetroot has more folate.
  • Beetroot covers your daily need for folate, 27% more than nopales.
  • Nopales contain 14 times more vitamin A than beetroot. While nopales contain 457IU of vitamin A, beetroot contains only 33IU.
  • The amount of sugar in nopales is lower.
  • Nopales have a lower glycemic index. The glycemic index of nopales is 7, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Nopales, raw and Beets, raw.

Infographic

Nopales vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +126.1%
Contains more CalciumCalcium +925%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +38.9%
Contains more PotassiumPotassium +26.5%
Contains more IronIron +35.6%
Contains more CopperCopper +44.2%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +150%
~equal in Selenium ~0.7µg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +89.8%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin KVitamin K +2550%
Contains more CholineCholine +21.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more FolateFolate +3533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B6 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Beetroot DV% diff.
Folate 3µg 109µg 27%
Calcium 164mg 16mg 15%
Magnesium 52mg 23mg 7%
Manganese 0.457mg 0.329mg 6%
Vitamin C 9.3mg 4.9mg 5%
Vitamin K 5.3µg 0.2µg 4%
Iron 0.59mg 0.8mg 3%
Copper 0.052mg 0.075mg 3%
Phosphorus 16mg 40mg 3%
Vitamin B1 0.012mg 0.031mg 2%
Vitamin A 23µg 2µg 2%
Carbs 3.33g 9.56g 2%
Potassium 257mg 325mg 2%
Fiber 2.2g 2.8g 2%
Sodium 21mg 78mg 2%
Protein 1.32g 1.61g 1%
Calories 16kcal 43kcal 1%
Zinc 0.25mg 0.35mg 1%
Fats 0.09g 0.17g 0%
Net carbs 1.13g 6.76g N/A
Sugar 1.15g 6.76g N/A
Vitamin E 0mg 0.04mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.041mg 0.04mg 0%
Vitamin B3 0.41mg 0.334mg 0%
Vitamin B5 0.167mg 0.155mg 0%
Vitamin B6 0.07mg 0.067mg 0%
Saturated fat 0.016g 0.027g 0%
Choline 7.3mg 6mg 0%
Monounsaturated fat 0.018g 0.032g 0%
Polyunsaturated fat 0.05g 0.06g 0%
Tryptophan 0.014mg 0.019mg 0%
Threonine 0.04mg 0.047mg 0%
Isoleucine 0.049mg 0.048mg 0%
Leucine 0.077mg 0.068mg 0%
Lysine 0.059mg 0.058mg 0%
Methionine 0.015mg 0.018mg 0%
Phenylalanine 0.049mg 0.046mg 0%
Valine 0.059mg 0.056mg 0%
Histidine 0.025mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +22%
Contains more FatsFats +88.9%
Contains more CarbsCarbs +187.1%
~equal in Water ~87.58g
~equal in Other ~1.08g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -40.7%
Contains more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +20%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.