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  6. Nopales vs. Collard Greens

Nopales vs. Collard Greens — In-Depth Nutrition Comparison

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A recap on differences between Nopales and Collard Greens

  • Nopales have more Magnesium, however, Collard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Fiber, Iron, Vitamin E , and Choline.
  • Collard Greens covers your daily Vitamin K needs 334% more than Nopales.
  • Collard Greens contains 2 times less Magnesium than Nopales. Nopales contain 52mg of Magnesium, while Collard Greens contains 21mg.

Food varieties used in this article are Nopales, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Nopales vs Collard Greens 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
Collard Greens
Collard Greens
Contains more Calcium +16.3%
Contains more Magnesium +147.6%
Contains more Potassium +119.7%
Contains more Selenium +40%
Contains more Iron +91.5%
Contains more Phosphorus +100%
Contains less Sodium -28.6%
Contains more Manganese +11.6%
Equal in Zinc - 0.23
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%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Calcium +16.3%
Contains more Magnesium +147.6%
Contains more Potassium +119.7%
Contains more Selenium +40%
Contains more Iron +91.5%
Contains more Phosphorus +100%
Contains less Sodium -28.6%
Contains more Manganese +11.6%
Equal in Zinc - 0.23
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
0
:
10
Collard Greens
Collard Greens
Contains more Vitamin A +1563%
Contains more Vitamin E +∞%
Contains more Vitamin C +95.7%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +158.5%
Contains more Vitamin B3 +40.2%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +82.9%
Contains more Folate +433.3%
Contains more Vitamin K +7571.7%
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin A +1563%
Contains more Vitamin E +∞%
Contains more Vitamin C +95.7%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +158.5%
Contains more Vitamin B3 +40.2%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +82.9%
Contains more Folate +433.3%
Contains more Vitamin K +7571.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Collard Greens
Collard Greens
Contains more Other +54.1%
Contains more Protein +105.3%
Contains more Fats +700%
Contains more Carbs +69.7%
Equal in Water - 90.18
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Other +54.1%
Contains more Protein +105.3%
Contains more Fats +700%
Contains more Carbs +69.7%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -66%
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +246%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -66%
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +246%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Collard Greens Opinion
Net carbs 1.13g 1.65g Collard Greens
Protein 1.32g 2.71g Collard Greens
Fats 0.09g 0.72g Collard Greens
Carbs 3.33g 5.65g Collard Greens
Calories 16kcal 33kcal Collard Greens
Sugar 1.15g 0.4g Collard Greens
Fiber 2.2g 4g Collard Greens
Calcium 164mg 141mg Nopales
Iron 0.59mg 1.13mg Collard Greens
Magnesium 52mg 21mg Nopales
Phosphorus 16mg 32mg Collard Greens
Potassium 257mg 117mg Nopales
Sodium 21mg 15mg Collard Greens
Zinc 0.25mg 0.23mg Nopales
Copper 0.052mg 0.051mg Nopales
Manganese 0.457mg 0.51mg Collard Greens
Selenium 0.7µg 0.5µg Nopales
Vitamin A 457IU 7600IU Collard Greens
Vitamin A RAE 23µg 380µg Collard Greens
Vitamin E 0mg 0.88mg Collard Greens
Vitamin C 9.3mg 18.2mg Collard Greens
Vitamin B1 0.012mg 0.04mg Collard Greens
Vitamin B2 0.041mg 0.106mg Collard Greens
Vitamin B3 0.41mg 0.575mg Collard Greens
Vitamin B5 0.167mg 0.218mg Collard Greens
Vitamin B6 0.07mg 0.128mg Collard Greens
Folate 3µg 16µg Collard Greens
Vitamin K 5.3µg 406.6µg Collard Greens
Tryptophan 0.014mg 0.027mg Collard Greens
Threonine 0.04mg 0.074mg Collard Greens
Isoleucine 0.049mg 0.086mg Collard Greens
Leucine 0.077mg 0.13mg Collard Greens
Lysine 0.059mg 0.101mg Collard Greens
Methionine 0.015mg 0.028mg Collard Greens
Phenylalanine 0.049mg 0.075mg Collard Greens
Valine 0.059mg 0.104mg Collard Greens
Histidine 0.025mg 0.04mg Collard Greens
Saturated Fat 0.016g 0.047g Nopales
Monounsaturated Fat 0.018g 0.026g Collard Greens
Polyunsaturated fat 0.05g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Collard Greens
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
138%
Collard Greens
Minerals Daily Need Coverage Score
23%
Nopales
22%
Collard Greens

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 - 0.031g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.