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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -97.4% |
| Contains more Mono. FatMonounsaturated fat | +7022.2% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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%
40%
Minerals Daily Need Coverage Score
23%
55%
Comparison summary
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 1.03g)
Which food is lower in Saturated fat?
Nopales is lower in Saturated fat (difference - 0.604g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Edamame is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame 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 cheaper?
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The foods are relatively equal in price ($)