Nopales vs. Cauliflower — In-Depth Nutrition Comparison
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How are nopales and cauliflower different?
- Nopales are richer in calcium, manganese, vitamin A, and magnesium, while cauliflower is higher in vitamin C, folate, vitamin B5, vitamin B6, vitamin K, and choline.
- Cauliflower covers your daily need for vitamin C, 43% more than nopales.
Nopales, raw and Cauliflower, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +246.7% |
| Contains more CalciumCalcium | +645.5% |
| Contains more IronIron | +40.5% |
| Contains more CopperCopper | +33.3% |
| Contains less SodiumSodium | -30% |
| Contains more ManganeseManganese | +194.8% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more PotassiumPotassium | +16.3% |
| Contains more PhosphorusPhosphorus | +175% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin CVitamin C | +418.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +316.7% |
| Contains more Vitamin B2Vitamin B2 | +46.3% |
| Contains more Vitamin B3Vitamin B3 | +23.7% |
| Contains more Vitamin B5Vitamin B5 | +299.4% |
| Contains more Vitamin B6Vitamin B6 | +162.9% |
| Contains more Vitamin KVitamin K | +192.5% |
| Contains more FolateFolate | +1800% |
| Contains more CholineCholine | +506.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more OtherOther | +50% |
| Contains more ProteinProtein | +45.5% |
| Contains more FatsFats | +211.1% |
| Contains more CarbsCarbs | +49.2% |
~equal in
Water
~92.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains less Sat. FatSaturated fat | -87.7% |
| Contains more Poly. FatPolyunsaturated fat | +61.3% |
| Contains more Mono. FatMonounsaturated fat | +88.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 9.3mg | 48.2mg | 43% |
| Calcium | 164mg | 22mg | 14% |
| Folate | 3µg | 57µg | 14% |
| Manganese | 0.457mg | 0.155mg | 13% |
| Vitamin B5 | 0.167mg | 0.667mg | 10% |
| Vitamin B6 | 0.07mg | 0.184mg | 9% |
| Magnesium | 52mg | 15mg | 9% |
| Vitamin K | 5.3µg | 15.5µg | 9% |
| Choline | 7.3mg | 44.3mg | 7% |
| Phosphorus | 16mg | 44mg | 4% |
| Vitamin A | 23µg | 0µg | 3% |
| Vitamin B1 | 0.012mg | 0.05mg | 3% |
| Iron | 0.59mg | 0.42mg | 2% |
| Vitamin B2 | 0.041mg | 0.06mg | 1% |
| Protein | 1.32g | 1.92g | 1% |
| Vitamin E | 0mg | 0.08mg | 1% |
| Fiber | 2.2g | 2g | 1% |
| Copper | 0.052mg | 0.039mg | 1% |
| Potassium | 257mg | 299mg | 1% |
| Carbs | 3.33g | 4.97g | 1% |
| Saturated fat | 0.016g | 0.13g | 1% |
| Fructose | 0.97g | 1% | |
| Vitamin B3 | 0.41mg | 0.507mg | 1% |
| Calories | 16kcal | 25kcal | 0% |
| Fats | 0.09g | 0.28g | 0% |
| Net carbs | 1.13g | 2.97g | N/A |
| Sugar | 1.15g | 1.91g | N/A |
| Zinc | 0.25mg | 0.27mg | 0% |
| Sodium | 21mg | 30mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Monounsaturated fat | 0.018g | 0.034g | 0% |
| Polyunsaturated fat | 0.05g | 0.031g | 0% |
| Tryptophan | 0.014mg | 0.02mg | 0% |
| Threonine | 0.04mg | 0.076mg | 0% |
| Isoleucine | 0.049mg | 0.071mg | 0% |
| Leucine | 0.077mg | 0.106mg | 0% |
| Lysine | 0.059mg | 0.217mg | 0% |
| Methionine | 0.015mg | 0.02mg | 0% |
| Phenylalanine | 0.049mg | 0.065mg | 0% |
| Valine | 0.059mg | 0.125mg | 0% |
| Histidine | 0.025mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
30%
Minerals Daily Need Coverage Score
23%
13%
Comparison summary
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Nopales contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Nopales is lower in Saturated fat (difference - 0.114g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 7)
Which food is cheaper?
Nopales is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.