Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Nopales
  5. Compare
  6. Nopales vs. Edamame

Nopales vs. Edamame — In-Depth Nutrition Comparison

Compare

A recap on differences between nopales and edamame

  • Nopales have more calcium; however, edamame is higher in folate, copper, manganese, phosphorus, iron, vitamin K, vitamin B1, fiber, and zinc.
  • Edamame covers your daily folate needs 77% more than nopales.
  • Edamame contains 3 times less calcium than nopales. Nopales contain 164mg of calcium, while edamame contains 63mg.

Food varieties used in this article are Nopales, raw and Edamame, frozen, prepared.

Infographic

Nopales vs Edamame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more CalciumCalcium +160.3%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +69.6%
Contains more IronIron +284.7%
Contains more CopperCopper +563.5%
Contains more ZincZinc +448%
Contains more PhosphorusPhosphorus +956.3%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +124.1%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +52.5%
Contains more Vitamin AVitamin A +53.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +278%
Contains more Vitamin B3Vitamin B3 +123.2%
Contains more Vitamin B5Vitamin B5 +136.5%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin KVitamin K +403.8%
Contains more FolateFolate +10266.7%
Contains more CholineCholine +671.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Edamame DV% diff.
Folate 3µg 311µg 77%
Copper 0.052mg 0.345mg 33%
Manganese 0.457mg 1.024mg 25%
Phosphorus 16mg 169mg 22%
Iron 0.59mg 2.27mg 21%
Protein 1.32g 11.91g 21%
Vitamin K 5.3µg 26.7µg 18%
Vitamin B1 0.012mg 0.2mg 16%
Polyunsaturated fat 0.05g 2.156g 14%
Fiber 2.2g 5.2g 12%
Zinc 0.25mg 1.37mg 10%
Calcium 164mg 63mg 10%
Choline 7.3mg 56.3mg 9%
Vitamin B2 0.041mg 0.155mg 9%
Fats 0.09g 5.2g 8%
Potassium 257mg 436mg 5%
Vitamin B5 0.167mg 0.395mg 5%
Vitamin E 0mg 0.68mg 5%
Calories 16kcal 121kcal 5%
Vitamin C 9.3mg 6.1mg 4%
Saturated fat 0.016g 0.62g 3%
Monounsaturated fat 0.018g 1.282g 3%
Vitamin B3 0.41mg 0.915mg 3%
Magnesium 52mg 64mg 3%
Vitamin B6 0.07mg 0.1mg 2%
Carbs 3.33g 8.91g 2%
Vitamin A 23µg 15µg 1%
Sodium 21mg 6mg 1%
Starch 1.51g 1%
Net carbs 1.13g 3.71g N/A
Sugar 1.15g 2.18g N/A
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.014mg 0.126mg 0%
Threonine 0.04mg 0.331mg 0%
Isoleucine 0.049mg 0.3mg 0%
Leucine 0.077mg 0.745mg 0%
Lysine 0.059mg 0.745mg 0%
Methionine 0.015mg 0.141mg 0%
Phenylalanine 0.049mg 0.488mg 0%
Valine 0.059mg 0.324mg 0%
Histidine 0.025mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +29.3%
Contains more ProteinProtein +802.3%
Contains more FatsFats +5677.8%
Contains more CarbsCarbs +167.6%
~equal in Other ~1.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +7022.2%
Contains more Poly. FatPolyunsaturated fat +4212%

People also compare

Nopales
Nopales vs Chayote
Chayote
Nopales
Nopales vs Celeriac
Celeriac
Nopales
Nopales vs Celery
Celery
Edamame
Edamame vs Soybean raw
Soybean raw
Edamame
Edamame vs Pea raw
Pea raw
Edamame
Edamame vs Green bean raw
Green bean raw

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.