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Nopales vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between nopales and asparagus

  • Nopales have more calcium, manganese, and magnesium; however, asparagus has more vitamin K, iron, copper, folate, vitamin B1, vitamin B2, and vitamin E.
  • Daily need coverage for vitamin K for asparagus is 30% higher.
  • Asparagus has 7 times less calcium than nopales. Nopales have 164mg of calcium, while asparagus has 24mg.
  • Asparagus has a higher glycemic index than nopales.

Food types used in this article are Nopales, raw and Asparagus, raw.

Infographic

Nopales vs Asparagus 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.
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +271.4%
Contains more CalciumCalcium +583.3%
Contains more PotassiumPotassium +27.2%
Contains more ManganeseManganese +189.2%
Contains more IronIron +262.7%
Contains more CopperCopper +263.5%
Contains more ZincZinc +116%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -90.5%
Contains more SeleniumSelenium +228.6%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +66.1%
Contains more Vitamin AVitamin A +65.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1091.7%
Contains more Vitamin B2Vitamin B2 +243.9%
Contains more Vitamin B3Vitamin B3 +138.5%
Contains more Vitamin B5Vitamin B5 +64.1%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +684.9%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +119.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Asparagus DV% diff.
Vitamin K 5.3µg 41.6µg 30%
Iron 0.59mg 2.14mg 19%
Copper 0.052mg 0.189mg 15%
Calcium 164mg 24mg 14%
Manganese 0.457mg 0.158mg 13%
Folate 3µg 52µg 12%
Vitamin B1 0.012mg 0.143mg 11%
Magnesium 52mg 14mg 9%
Vitamin B2 0.041mg 0.141mg 8%
Vitamin E 0mg 1.13mg 8%
Phosphorus 16mg 52mg 5%
Vitamin B3 0.41mg 0.978mg 4%
Vitamin C 9.3mg 5.6mg 4%
Selenium 0.7µg 2.3µg 3%
Zinc 0.25mg 0.54mg 3%
Vitamin B6 0.07mg 0.091mg 2%
Vitamin A 23µg 38µg 2%
Vitamin B5 0.167mg 0.274mg 2%
Potassium 257mg 202mg 2%
Choline 7.3mg 16mg 2%
Protein 1.32g 2.2g 2%
Fructose 1g 1%
Sodium 21mg 2mg 1%
Calories 16kcal 20kcal 0%
Fats 0.09g 0.12g 0%
Carbs 3.33g 3.88g 0%
Net carbs 1.13g 1.78g N/A
Sugar 1.15g 1.88g N/A
Fiber 2.2g 2.1g 0%
Saturated fat 0.016g 0.04g 0%
Monounsaturated fat 0.018g 0g 0%
Polyunsaturated fat 0.05g 0.05g 0%
Tryptophan 0.014mg 0.027mg 0%
Threonine 0.04mg 0.084mg 0%
Isoleucine 0.049mg 0.075mg 0%
Leucine 0.077mg 0.128mg 0%
Lysine 0.059mg 0.104mg 0%
Methionine 0.015mg 0.031mg 0%
Phenylalanine 0.049mg 0.075mg 0%
Valine 0.059mg 0.115mg 0%
Histidine 0.025mg 0.049mg 0%

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more OtherOther +96.6%
Contains more ProteinProtein +66.7%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +16.5%
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.05g

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.