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  6. Nopales vs. Cabbage

Nopales vs. Cabbage — In-Depth Nutrition Comparison

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Important differences between Nopales and Cabbage

  • Nopales have more Manganese, Calcium, and Magnesium, however, Cabbage have more Vitamin K, Vitamin C, and Folate.
  • Cabbage's daily need coverage for Vitamin K is 59% more.
  • Nopales have 4 times more Magnesium than Cabbage. Nopales have 52mg of Magnesium, while Cabbage has 12mg.
  • Nopales are lower in Sugar.

The food varieties used in the comparison are Nopales, raw and Cabbage, raw.

Infographic

Nopales vs Cabbage 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
8
:
2
Cabbage
Cabbage
Contains more Calcium +310%
Contains more Iron +25.5%
Contains more Magnesium +333.3%
Contains more Potassium +51.2%
Contains more Zinc +38.9%
Contains more Copper +173.7%
Contains more Manganese +185.6%
Contains more Selenium +133.3%
Contains more Phosphorus +62.5%
Contains less Sodium -14.3%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Calcium +310%
Contains more Iron +25.5%
Contains more Magnesium +333.3%
Contains more Potassium +51.2%
Contains more Zinc +38.9%
Contains more Copper +173.7%
Contains more Manganese +185.6%
Contains more Selenium +133.3%
Contains more Phosphorus +62.5%
Contains less Sodium -14.3%

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
3
:
7
Cabbage
Cabbage
Contains more Vitamin A +366.3%
Contains more Vitamin B3 +75.2%
Contains more Vitamin E +∞%
Contains more Vitamin C +293.5%
Contains more Vitamin B1 +408.3%
Contains more Vitamin B5 +26.9%
Contains more Vitamin B6 +77.1%
Contains more Folate +1333.3%
Contains more Vitamin K +1334%
Equal in Vitamin B2 - 0.04
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%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin A +366.3%
Contains more Vitamin B3 +75.2%
Contains more Vitamin E +∞%
Contains more Vitamin C +293.5%
Contains more Vitamin B1 +408.3%
Contains more Vitamin B5 +26.9%
Contains more Vitamin B6 +77.1%
Contains more Folate +1333.3%
Contains more Vitamin K +1334%
Equal in Vitamin B2 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
3
:
2
Cabbage
Cabbage
Contains more Other +78.1%
Contains more Fats +11.1%
Contains more Carbs +74.2%
Equal in Protein - 1.28
Equal in Water - 92.18
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Other +78.1%
Contains more Fats +11.1%
Contains more Carbs +74.2%
Equal in Protein - 1.28
Equal in Water - 92.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
3
:
0
Cabbage
Cabbage
Contains less Saturated Fat -52.9%
Contains more Polyunsaturated fat +194.1%
Equal in Monounsaturated Fat - 0.017
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -52.9%
Contains more Polyunsaturated fat +194.1%
Equal in Monounsaturated Fat - 0.017

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nopales Cabbage
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 Cabbage Opinion
Net carbs 1.13g 3.3g Cabbage
Protein 1.32g 1.28g Nopales
Fats 0.09g 0.1g Cabbage
Carbs 3.33g 5.8g Cabbage
Calories 16kcal 25kcal Cabbage
Fructose 1.45g Cabbage
Sugar 1.15g 3.2g Nopales
Fiber 2.2g 2.5g Cabbage
Calcium 164mg 40mg Nopales
Iron 0.59mg 0.47mg Nopales
Magnesium 52mg 12mg Nopales
Phosphorus 16mg 26mg Cabbage
Potassium 257mg 170mg Nopales
Sodium 21mg 18mg Cabbage
Zinc 0.25mg 0.18mg Nopales
Copper 0.052mg 0.019mg Nopales
Manganese 0.457mg 0.16mg Nopales
Selenium 0.7µg 0.3µg Nopales
Vitamin A 457IU 98IU Nopales
Vitamin A RAE 23µg 5µg Nopales
Vitamin E 0mg 0.15mg Cabbage
Vitamin C 9.3mg 36.6mg Cabbage
Vitamin B1 0.012mg 0.061mg Cabbage
Vitamin B2 0.041mg 0.04mg Nopales
Vitamin B3 0.41mg 0.234mg Nopales
Vitamin B5 0.167mg 0.212mg Cabbage
Vitamin B6 0.07mg 0.124mg Cabbage
Folate 3µg 43µg Cabbage
Vitamin K 5.3µg 76µg Cabbage
Tryptophan 0.014mg 0.011mg Nopales
Threonine 0.04mg 0.035mg Nopales
Isoleucine 0.049mg 0.03mg Nopales
Leucine 0.077mg 0.041mg Nopales
Lysine 0.059mg 0.044mg Nopales
Methionine 0.015mg 0.012mg Nopales
Phenylalanine 0.049mg 0.032mg Nopales
Valine 0.059mg 0.042mg Nopales
Histidine 0.025mg 0.022mg Nopales
Saturated Fat 0.016g 0.034g Nopales
Monounsaturated Fat 0.018g 0.017g Nopales
Polyunsaturated fat 0.05g 0.017g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Cabbage
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
35%
Cabbage
Minerals Daily Need Coverage Score
23%
Nopales
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 2.05g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 7)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.2)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Cabbage
Cabbage 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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.