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  6. Nopales vs. Chicory

Nopales vs. Chicory — In-Depth Nutrition Comparison

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The main differences between Nopales and Chicory

  • Nopales have more Manganese, Calcium, Magnesium, and Vitamin C, however, Chicory have more Folate.
  • Daily need coverage for Manganese from Nopales is 16% higher.
  • Chicory has 9 times less Calcium than Nopales. Nopales have 164mg of Calcium, while Chicory has 19mg.

Food types used in this article are Nopales, raw and Chicory, witloof, raw.

Infographic

Nopales vs Chicory 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
Chicory
Chicory
Contains more Calcium +763.2%
Contains more Iron +145.8%
Contains more Magnesium +420%
Contains more Potassium +21.8%
Contains more Zinc +56.3%
Contains more Manganese +357%
Contains more Selenium +250%
Contains more Phosphorus +62.5%
Contains less Sodium -90.5%
Equal in Copper - 0.051
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Contains more Calcium +763.2%
Contains more Iron +145.8%
Contains more Magnesium +420%
Contains more Potassium +21.8%
Contains more Zinc +56.3%
Contains more Manganese +357%
Contains more Selenium +250%
Contains more Phosphorus +62.5%
Contains less Sodium -90.5%
Equal in Copper - 0.051

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
8
:
2
Chicory
Chicory
Contains more Vitamin A +1475.9%
Contains more Vitamin C +232.1%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +156.3%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B1 +416.7%
Contains more Folate +1133.3%
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%
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
Contains more Vitamin A +1475.9%
Contains more Vitamin C +232.1%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +156.3%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B1 +416.7%
Contains more Folate +1133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Chicory
Chicory
Contains more Protein +46.7%
Contains more Other +137.5%
Contains more Fats +11.1%
Contains more Carbs +20.1%
Equal in Water - 94.52
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more Protein +46.7%
Contains more Other +137.5%
Contains more Fats +11.1%
Contains more Carbs +20.1%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
3
:
0
Chicory
Chicory
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +13.6%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +13.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Chicory Opinion
Net carbs 1.13g 0.9g Nopales
Protein 1.32g 0.9g Nopales
Fats 0.09g 0.1g Chicory
Carbs 3.33g 4g Chicory
Calories 16kcal 17kcal Chicory
Sugar 1.15g Chicory
Fiber 2.2g 3.1g Chicory
Calcium 164mg 19mg Nopales
Iron 0.59mg 0.24mg Nopales
Magnesium 52mg 10mg Nopales
Phosphorus 16mg 26mg Chicory
Potassium 257mg 211mg Nopales
Sodium 21mg 2mg Chicory
Zinc 0.25mg 0.16mg Nopales
Copper 0.052mg 0.051mg Nopales
Manganese 0.457mg 0.1mg Nopales
Selenium 0.7µg 0.2µg Nopales
Vitamin A 457IU 29IU Nopales
Vitamin A RAE 23µg 1µg Nopales
Vitamin C 9.3mg 2.8mg Nopales
Vitamin B1 0.012mg 0.062mg Chicory
Vitamin B2 0.041mg 0.027mg Nopales
Vitamin B3 0.41mg 0.16mg Nopales
Vitamin B5 0.167mg 0.145mg Nopales
Vitamin B6 0.07mg 0.042mg Nopales
Folate 3µg 37µg Chicory
Vitamin K 5.3µg Nopales
Tryptophan 0.014mg 0.016mg Chicory
Threonine 0.04mg 0.025mg Nopales
Isoleucine 0.049mg 0.054mg Chicory
Leucine 0.077mg 0.039mg Nopales
Lysine 0.059mg 0.035mg Nopales
Methionine 0.015mg 0.005mg Nopales
Phenylalanine 0.049mg 0.022mg Nopales
Valine 0.059mg 0.041mg Nopales
Histidine 0.025mg 0.015mg Nopales
Saturated Fat 0.016g 0.024g Nopales
Monounsaturated Fat 0.018g 0.002g Nopales
Polyunsaturated fat 0.05g 0.044g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Chicory
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
7%
Chicory
Minerals Daily Need Coverage Score
23%
Nopales
9%
Chicory

Comparison summary

Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Nopales
Nopales is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Chicory
Chicory 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 ($)

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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.