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  6. Nopales vs. Cardoon

Nopales vs. Cardoon — In-Depth Nutrition Comparison

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A recap on differences between Nopales and Cardoon

  • Nopales have more Calcium, Manganese, and Vitamin C, however, Cardoon is higher in Copper, and Folate.
  • Cardoon covers your daily Copper needs 20% more than Nopales.
  • Cardoon contains 5 times less Vitamin C than Nopales. Nopales contain 9.3mg of Vitamin C, while Cardoon contains 2mg.
  • Nopales have less Sodium.

Food varieties used in this article are Nopales, raw and Cardoon, raw.

Infographic

Nopales vs Cardoon 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
6
:
4
Cardoon
Cardoon
Contains more Calcium +134.3%
Contains more Magnesium +23.8%
Contains less Sodium -87.6%
Contains more Zinc +47.1%
Contains more Manganese +78.5%
Contains more Selenium +250%
Contains more Iron +18.6%
Contains more Phosphorus +43.8%
Contains more Potassium +55.6%
Contains more Copper +344.2%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +134.3%
Contains more Magnesium +23.8%
Contains less Sodium -87.6%
Contains more Zinc +47.1%
Contains more Manganese +78.5%
Contains more Selenium +250%
Contains more Iron +18.6%
Contains more Phosphorus +43.8%
Contains more Potassium +55.6%
Contains more Copper +344.2%

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
6
:
4
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +365%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +36.7%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +102.4%
Contains more Vitamin B6 +65.7%
Contains more Folate +2166.7%
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%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +365%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +36.7%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +102.4%
Contains more Vitamin B6 +65.7%
Contains more Folate +2166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
3
:
2
Cardoon
Cardoon
Contains more Protein +88.6%
Contains more Fats +11.1%
Contains more Carbs +22.2%
Equal in Water - 94
Equal in Other - 1.13
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +88.6%
Contains more Fats +11.1%
Contains more Carbs +22.2%
Equal in Water - 94
Equal in Other - 1.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
1
:
1
Cardoon
Cardoon
Contains more Polyunsaturated fat +22%
Contains less Saturated Fat -31.3%
Equal in Monounsaturated Fat - 0.018
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Polyunsaturated fat +22%
Contains less Saturated Fat -31.3%
Equal in Monounsaturated Fat - 0.018

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Cardoon Opinion
Net carbs 1.13g 2.47g Cardoon
Protein 1.32g 0.7g Nopales
Fats 0.09g 0.1g Cardoon
Carbs 3.33g 4.07g Cardoon
Calories 16kcal 17kcal Cardoon
Sugar 1.15g Cardoon
Fiber 2.2g 1.6g Nopales
Calcium 164mg 70mg Nopales
Iron 0.59mg 0.7mg Cardoon
Magnesium 52mg 42mg Nopales
Phosphorus 16mg 23mg Cardoon
Potassium 257mg 400mg Cardoon
Sodium 21mg 170mg Nopales
Zinc 0.25mg 0.17mg Nopales
Copper 0.052mg 0.231mg Cardoon
Manganese 0.457mg 0.256mg Nopales
Selenium 0.7µg 0.2µg Nopales
Vitamin A 457IU 0IU Nopales
Vitamin A RAE 23µg 0µg Nopales
Vitamin C 9.3mg 2mg Nopales
Vitamin B1 0.012mg 0.02mg Cardoon
Vitamin B2 0.041mg 0.03mg Nopales
Vitamin B3 0.41mg 0.3mg Nopales
Vitamin B5 0.167mg 0.338mg Cardoon
Vitamin B6 0.07mg 0.116mg Cardoon
Folate 3µg 68µg Cardoon
Vitamin K 5.3µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg Nopales
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.016g 0.011g Cardoon
Monounsaturated Fat 0.018g 0.018g
Polyunsaturated fat 0.05g 0.041g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Cardoon
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
10%
Cardoon
Minerals Daily Need Coverage Score
23%
Nopales
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 149mg)
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 7)
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.
Which food is richer in vitamins?
?
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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients
  2. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.