Nopales vs. Kale — In-Depth Nutrition Comparison
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What are the differences between Nopales and Kale?
- Nopales are higher in Calcium, and Magnesium, yet Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Vitamin B6.
- Kale's daily need coverage for Vitamin K is 676% more.
- Nopales have 18 times more Choline than Kale. While Nopales have 7.3mg of Choline, Kale has only 0.4mg.
We used Nopales, raw and Kale, cooked, boiled, drained, without salt types in this article.
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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
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Calcium
+127.8%
Contains
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Magnesium
+188.9%
Contains
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Potassium
+12.7%
Contains
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Iron
+52.5%
Contains
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Phosphorus
+75%
Contains
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Copper
+200%
Contains
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Selenium
+28.6%
Equal in Sodium - 23
Equal in Zinc - 0.24
Equal in Manganese - 0.416
Contains
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Calcium
+127.8%
Contains
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Magnesium
+188.9%
Contains
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Potassium
+12.7%
Contains
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Iron
+52.5%
Contains
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Phosphorus
+75%
Contains
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Copper
+200%
Contains
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Selenium
+28.6%
Equal in Sodium - 23
Equal in Zinc - 0.24
Equal in Manganese - 0.416
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
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Vitamin B5
+240.8%
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Vitamin A
+2880.5%
Contains
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Vitamin E
+∞%
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Vitamin C
+340.9%
Contains
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Vitamin B1
+341.7%
Contains
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Vitamin B2
+70.7%
Contains
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Vitamin B3
+22%
Contains
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Vitamin B6
+97.1%
Contains
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Folate
+333.3%
Contains
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Vitamin K
+15315.1%
Contains
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Vitamin B5
+240.8%
Contains
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Vitamin A
+2880.5%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+340.9%
Contains
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Vitamin B1
+341.7%
Contains
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Vitamin B2
+70.7%
Contains
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Vitamin B3
+22%
Contains
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Vitamin B6
+97.1%
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Folate
+333.3%
Contains
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Vitamin K
+15315.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+31%
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Protein
+43.9%
Contains
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Fats
+344.4%
Contains
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Carbs
+69.1%
Equal in Water - 91.2
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Other
+31%
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Protein
+43.9%
Contains
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Fats
+344.4%
Contains
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Carbs
+69.1%
Equal in Water - 91.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-69.2%
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Monounsaturated Fat
+66.7%
Contains
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Polyunsaturated fat
+286%
Contains
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Saturated Fat
-69.2%
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Monounsaturated Fat
+66.7%
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Polyunsaturated fat
+286%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.13g | 3.63g |
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| Protein | 1.32g | 1.9g |
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| Fats | 0.09g | 0.4g |
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| Carbs | 3.33g | 5.63g |
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| Calories | 16kcal | 28kcal |
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| Sugar | 1.15g | 1.25g |
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| Fiber | 2.2g | 2g |
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| Calcium | 164mg | 72mg |
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| Iron | 0.59mg | 0.9mg |
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| Magnesium | 52mg | 18mg |
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| Phosphorus | 16mg | 28mg |
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| Potassium | 257mg | 228mg |
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| Sodium | 21mg | 23mg |
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| Zinc | 0.25mg | 0.24mg |
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| Copper | 0.052mg | 0.156mg |
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| Manganese | 0.457mg | 0.416mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin A | 457IU | 13621IU |
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| Vitamin A RAE | 23µg | 681µg |
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| Vitamin E | 0mg | 0.85mg |
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| Vitamin C | 9.3mg | 41mg |
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| Vitamin B1 | 0.012mg | 0.053mg |
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| Vitamin B2 | 0.041mg | 0.07mg |
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| Vitamin B3 | 0.41mg | 0.5mg |
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| Vitamin B5 | 0.167mg | 0.049mg |
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| Vitamin B6 | 0.07mg | 0.138mg |
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| Folate | 3µg | 13µg |
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| Vitamin K | 5.3µg | 817µg |
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| Tryptophan | 0.014mg | 0.023mg |
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| Threonine | 0.04mg | 0.085mg |
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| Isoleucine | 0.049mg | 0.114mg |
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| Leucine | 0.077mg | 0.133mg |
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| Lysine | 0.059mg | 0.114mg |
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| Methionine | 0.015mg | 0.018mg |
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| Phenylalanine | 0.049mg | 0.097mg |
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| Valine | 0.059mg | 0.104mg |
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| Histidine | 0.025mg | 0.04mg |
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| Saturated Fat | 0.016g | 0.052g |
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| Monounsaturated Fat | 0.018g | 0.03g |
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| Polyunsaturated fat | 0.05g | 0.193g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
10%
258%
Minerals Daily Need Coverage Score
23%
22%
Comparison summary
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Nopales contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Kale 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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.