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  6. Nopales vs. Jerusalem artichoke

Nopales vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are nopales and jerusalem artichoke different?

  • Nopales are higher in manganese, calcium, vitamin A, magnesium, and vitamin C; however, jerusalem artichoke is richer in iron, vitamin B1, copper, phosphorus, and vitamin B3.
  • Daily need coverage for iron for jerusalem artichoke is 35% higher.
  • Nopales contain 23 times more vitamin A than jerusalem artichoke. While nopales contain 457IU of vitamin A, jerusalem artichoke contains only 20IU.
  • Nopales have a lower glycemic index (7) than jerusalem artichoke (32).

Nopales, raw and Jerusalem-artichokes, raw are the varieties used in this article.

Infographic

Nopales vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +205.9%
Contains more CalciumCalcium +1071.4%
Contains more ZincZinc +108.3%
Contains more ManganeseManganese +661.7%
Contains more PotassiumPotassium +66.9%
Contains more IronIron +476.3%
Contains more CopperCopper +169.2%
Contains more PhosphorusPhosphorus +387.5%
Contains less SodiumSodium -81%
~equal in Selenium ~0.7µg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +132.5%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin KVitamin K +5200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +46.3%
Contains more Vitamin B3Vitamin B3 +217.1%
Contains more Vitamin B5Vitamin B5 +137.7%
Contains more FolateFolate +333.3%
Contains more CholineCholine +311%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Jerusalem artichoke DV% diff.
Iron 0.59mg 3.4mg 35%
Manganese 0.457mg 0.06mg 17%
Vitamin B1 0.012mg 0.2mg 16%
Calcium 164mg 14mg 15%
Copper 0.052mg 0.14mg 10%
Phosphorus 16mg 78mg 9%
Magnesium 52mg 17mg 8%
Vitamin C 9.3mg 4mg 6%
Vitamin B3 0.41mg 1.3mg 6%
Carbs 3.33g 17.44g 5%
Potassium 257mg 429mg 5%
Vitamin B5 0.167mg 0.397mg 5%
Choline 7.3mg 30mg 4%
Vitamin K 5.3µg 0.1µg 4%
Folate 3µg 13µg 3%
Calories 16kcal 73kcal 3%
Vitamin A 23µg 1µg 2%
Fiber 2.2g 1.6g 2%
Vitamin E 0mg 0.19mg 1%
Sodium 21mg 4mg 1%
Protein 1.32g 2g 1%
Vitamin B2 0.041mg 0.06mg 1%
Zinc 0.25mg 0.12mg 1%
Vitamin B6 0.07mg 0.077mg 1%
Fats 0.09g 0.01g 0%
Net carbs 1.13g 15.84g N/A
Sugar 1.15g 9.6g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.016g 0g 0%
Monounsaturated fat 0.018g 0.004g 0%
Polyunsaturated fat 0.05g 0.001g 0%
Tryptophan 0.014mg 0%
Threonine 0.04mg 0%
Isoleucine 0.049mg 0%
Leucine 0.077mg 0%
Lysine 0.059mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.049mg 0%
Valine 0.059mg 0%
Histidine 0.025mg 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% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more FatsFats +800%
Contains more WaterWater +20.7%
Contains more ProteinProtein +51.5%
Contains more CarbsCarbs +423.7%
Contains more OtherOther +122.8%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +350%
Contains more Poly. FatPolyunsaturated fat +4900%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.