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  6. Nopales vs. Kohlrabi

Nopales vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Nopales and Kohlrabi

  • Nopales have more Calcium, Manganese, and Magnesium, however, Kohlrabi have more Vitamin C, Copper, Vitamin B6, and Fiber.
  • Daily need coverage for Vitamin C from Kohlrabi is 59% higher.
  • Kohlrabi has 7 times less Calcium than Nopales. Nopales have 164mg of Calcium, while Kohlrabi has 24mg.

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

Infographic

Nopales vs Kohlrabi infographic
Infographic link

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.
Nopales
Nopales
5
:
4
Kohlrabi
Kohlrabi
Contains more Calcium +583.3%
Contains more Iron +47.5%
Contains more Magnesium +173.7%
Contains more Zinc +733.3%
Contains more Manganese +228.8%
Contains more Phosphorus +187.5%
Contains more Potassium +36.2%
Contains more Copper +148.1%
Equal in Sodium - 20
Equal in Selenium - 0.7
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +583.3%
Contains more Iron +47.5%
Contains more Magnesium +173.7%
Contains more Zinc +733.3%
Contains more Manganese +228.8%
Contains more Phosphorus +187.5%
Contains more Potassium +36.2%
Contains more Copper +148.1%
Equal in Sodium - 20
Equal in Selenium - 0.7

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.
Nopales
Nopales
5
:
5
Kohlrabi
Kohlrabi
Contains more Vitamin A +1169.4%
Contains more Vitamin B2 +105%
Contains more Vitamin K +5200%
Contains more Vitamin E +∞%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B6 +114.3%
Contains more Folate +433.3%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.165
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +1169.4%
Contains more Vitamin B2 +105%
Contains more Vitamin K +5200%
Contains more Vitamin E +∞%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B6 +114.3%
Contains more Folate +433.3%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Kohlrabi
Kohlrabi
Contains more Other +14%
Contains more Protein +28.8%
Contains more Fats +11.1%
Contains more Carbs +86.2%
Equal in Water - 91
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Other +14%
Contains more Protein +28.8%
Contains more Fats +11.1%
Contains more Carbs +86.2%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +157.1%
Contains less Saturated Fat -18.8%
Equal in Polyunsaturated fat - 0.048
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +157.1%
Contains less Saturated Fat -18.8%
Equal in Polyunsaturated fat - 0.048

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nopales Kohlrabi
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nopales Kohlrabi Opinion
Net carbs 1.13g 2.6g Kohlrabi
Protein 1.32g 1.7g Kohlrabi
Fats 0.09g 0.1g Kohlrabi
Carbs 3.33g 6.2g Kohlrabi
Calories 16kcal 27kcal Kohlrabi
Sugar 1.15g 2.6g Nopales
Fiber 2.2g 3.6g Kohlrabi
Calcium 164mg 24mg Nopales
Iron 0.59mg 0.4mg Nopales
Magnesium 52mg 19mg Nopales
Phosphorus 16mg 46mg Kohlrabi
Potassium 257mg 350mg Kohlrabi
Sodium 21mg 20mg Kohlrabi
Zinc 0.25mg 0.03mg Nopales
Copper 0.052mg 0.129mg Kohlrabi
Manganese 0.457mg 0.139mg Nopales
Selenium 0.7µg 0.7µg
Vitamin A 457IU 36IU Nopales
Vitamin A RAE 23µg 2µg Nopales
Vitamin E 0mg 0.48mg Kohlrabi
Vitamin C 9.3mg 62mg Kohlrabi
Vitamin B1 0.012mg 0.05mg Kohlrabi
Vitamin B2 0.041mg 0.02mg Nopales
Vitamin B3 0.41mg 0.4mg Nopales
Vitamin B5 0.167mg 0.165mg Nopales
Vitamin B6 0.07mg 0.15mg Kohlrabi
Folate 3µg 16µg Kohlrabi
Vitamin K 5.3µg 0.1µg Nopales
Tryptophan 0.014mg 0.01mg Nopales
Threonine 0.04mg 0.049mg Kohlrabi
Isoleucine 0.049mg 0.078mg Kohlrabi
Leucine 0.077mg 0.067mg Nopales
Lysine 0.059mg 0.056mg Nopales
Methionine 0.015mg 0.013mg Nopales
Phenylalanine 0.049mg 0.039mg Nopales
Valine 0.059mg 0.05mg Nopales
Histidine 0.025mg 0.019mg Nopales
Saturated Fat 0.016g 0.013g Kohlrabi
Monounsaturated Fat 0.018g 0.007g Nopales
Polyunsaturated fat 0.05g 0.048g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Nopales
25%
Kohlrabi
Minerals Daily Need Coverage Score
23%
Nopales
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 13)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.6)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.003g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.