Nopales vs. Endive — In-Depth Nutrition Comparison
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What are the main differences between nopales and endive?
- Nopales are richer in calcium and magnesium, yet endive is richer in vitamin K, folate, vitamin A, vitamin B5, vitamin B1, and copper.
- Endive's daily need coverage for vitamin K is 188% higher.
- Nopales have 3 times more magnesium than endive. Nopales have 52mg of magnesium, while endive has 15mg.
- Nopales have a lower glycemic index than endive.
We used Nopales, raw and Endive, raw types in this comparison.
Infographic
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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 MagnesiumMagnesium | +246.7% |
| Contains more CalciumCalcium | +215.4% |
| Contains more SeleniumSelenium | +250% |
| Contains more PotassiumPotassium | +22.2% |
| Contains more IronIron | +40.7% |
| Contains more CopperCopper | +90.4% |
| Contains more ZincZinc | +216% |
| Contains more PhosphorusPhosphorus | +75% |
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 | +43.1% |
| Contains more Vitamin B6Vitamin B6 | +250% |
| Contains more Vitamin AVitamin A | +369.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +566.7% |
| Contains more Vitamin B2Vitamin B2 | +82.9% |
| Contains more Vitamin B5Vitamin B5 | +438.9% |
| Contains more Vitamin KVitamin K | +4258.5% |
| Contains more FolateFolate | +4633.3% |
| Contains more CholineCholine | +130.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.3µg | 231µg | 188% |
| Folate | 3µg | 142µg | 35% |
| Vitamin B5 | 0.167mg | 0.9mg | 15% |
| Calcium | 164mg | 52mg | 11% |
| Vitamin A | 23µg | 108µg | 9% |
| Magnesium | 52mg | 15mg | 9% |
| Vitamin B1 | 0.012mg | 0.08mg | 6% |
| Zinc | 0.25mg | 0.79mg | 5% |
| Copper | 0.052mg | 0.099mg | 5% |
| Fiber | 2.2g | 3.1g | 4% |
| Vitamin B6 | 0.07mg | 0.02mg | 4% |
| Vitamin B2 | 0.041mg | 0.075mg | 3% |
| Iron | 0.59mg | 0.83mg | 3% |
| Vitamin C | 9.3mg | 6.5mg | 3% |
| Vitamin E | 0mg | 0.44mg | 3% |
| Potassium | 257mg | 314mg | 2% |
| Phosphorus | 16mg | 28mg | 2% |
| Choline | 7.3mg | 16.8mg | 2% |
| Manganese | 0.457mg | 0.42mg | 2% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Calories | 16kcal | 17kcal | 0% |
| Protein | 1.32g | 1.25g | 0% |
| Fats | 0.09g | 0.2g | 0% |
| Carbs | 3.33g | 3.35g | 0% |
| Net carbs | 1.13g | 0.25g | N/A |
| Sugar | 1.15g | 0.25g | N/A |
| Sodium | 21mg | 22mg | 0% |
| Vitamin B3 | 0.41mg | 0.4mg | 0% |
| Saturated fat | 0.016g | 0.048g | 0% |
| Monounsaturated fat | 0.018g | 0.004g | 0% |
| Polyunsaturated fat | 0.05g | 0.087g | 0% |
| Tryptophan | 0.014mg | 0.005mg | 0% |
| Threonine | 0.04mg | 0.05mg | 0% |
| Isoleucine | 0.049mg | 0.072mg | 0% |
| Leucine | 0.077mg | 0.098mg | 0% |
| Lysine | 0.059mg | 0.063mg | 0% |
| Methionine | 0.015mg | 0.014mg | 0% |
| Phenylalanine | 0.049mg | 0.053mg | 0% |
| Valine | 0.059mg | 0.063mg | 0% |
| Histidine | 0.025mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +122.2% |
| Contains more OtherOther | +23.7% |
~equal in
Protein
~1.25g
~equal in
Carbs
~3.35g
~equal in
Water
~93.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.7% |
| Contains more Mono. FatMonounsaturated fat | +350% |
| Contains more Poly. FatPolyunsaturated fat | +74% |
