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  6. Nopales vs. Edamame

Nopales vs. Edamame — In-Depth Nutrition Comparison

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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.
Nopales
Nopales
1
:
9
Edamame
Edamame
Contains more Calcium +160.3%
Contains more Iron +284.7%
Contains more Magnesium +23.1%
Contains more Phosphorus +956.3%
Contains more Potassium +69.6%
Contains less Sodium -71.4%
Contains more Zinc +448%
Contains more Copper +563.5%
Contains more Manganese +124.1%
Contains more Selenium +14.3%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +160.3%
Contains more Iron +284.7%
Contains more Magnesium +23.1%
Contains more Phosphorus +956.3%
Contains more Potassium +69.6%
Contains less Sodium -71.4%
Contains more Zinc +448%
Contains more Copper +563.5%
Contains more Manganese +124.1%
Contains more Selenium +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.
Nopales
Nopales
2
:
8
Edamame
Edamame
Contains more Vitamin A +53.4%
Contains more Vitamin C +52.5%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +278%
Contains more Vitamin B3 +123.2%
Contains more Vitamin B5 +136.5%
Contains more Vitamin B6 +42.9%
Contains more Folate +10266.7%
Contains more Vitamin K +403.8%
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%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin A +53.4%
Contains more Vitamin C +52.5%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +278%
Contains more Vitamin B3 +123.2%
Contains more Vitamin B5 +136.5%
Contains more Vitamin B6 +42.9%
Contains more Folate +10266.7%
Contains more Vitamin K +403.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
1
:
4
Edamame
Edamame
Contains more Water +29.3%
Contains more Protein +802.3%
Contains more Fats +5677.8%
Contains more Carbs +167.6%
Equal in Other - 1.21
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Edamame
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 Water +29.3%
Contains more Protein +802.3%
Contains more Fats +5677.8%
Contains more Carbs +167.6%
Equal in Other - 1.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
1
:
2
Edamame
Edamame
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +7022.2%
Contains more Polyunsaturated fat +4212%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +7022.2%
Contains more Polyunsaturated fat +4212%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Edamame Opinion
Net carbs 1.13g 3.71g Edamame
Protein 1.32g 11.91g Edamame
Fats 0.09g 5.2g Edamame
Carbs 3.33g 8.91g Edamame
Calories 16kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 1.15g 2.18g Nopales
Fiber 2.2g 5.2g Edamame
Calcium 164mg 63mg Nopales
Iron 0.59mg 2.27mg Edamame
Magnesium 52mg 64mg Edamame
Phosphorus 16mg 169mg Edamame
Potassium 257mg 436mg Edamame
Sodium 21mg 6mg Edamame
Zinc 0.25mg 1.37mg Edamame
Copper 0.052mg 0.345mg Edamame
Manganese 0.457mg 1.024mg Edamame
Selenium 0.7µg 0.8µg Edamame
Vitamin A 457IU 298IU Nopales
Vitamin A RAE 23µg 15µg Nopales
Vitamin E 0mg 0.68mg Edamame
Vitamin C 9.3mg 6.1mg Nopales
Vitamin B1 0.012mg 0.2mg Edamame
Vitamin B2 0.041mg 0.155mg Edamame
Vitamin B3 0.41mg 0.915mg Edamame
Vitamin B5 0.167mg 0.395mg Edamame
Vitamin B6 0.07mg 0.1mg Edamame
Folate 3µg 311µg Edamame
Vitamin K 5.3µg 26.7µg Edamame
Tryptophan 0.014mg 0.126mg Edamame
Threonine 0.04mg 0.331mg Edamame
Isoleucine 0.049mg 0.3mg Edamame
Leucine 0.077mg 0.745mg Edamame
Lysine 0.059mg 0.745mg Edamame
Methionine 0.015mg 0.141mg Edamame
Phenylalanine 0.049mg 0.488mg Edamame
Valine 0.059mg 0.324mg Edamame
Histidine 0.025mg 0.267mg Edamame
Trans Fat 0g 0.009g Nopales
Saturated Fat 0.016g 0.62g Nopales
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.018g 1.282g Edamame
Polyunsaturated fat 0.05g 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Edamame
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
42%
Edamame
Minerals Daily Need Coverage Score
23%
Nopales
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.03g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.604g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame 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. 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.