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  6. Nopales vs. Corn

Nopales vs. Corn — In-Depth Nutrition Comparison

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Differences between nopales and corn

  • Nopales have more calcium, manganese, and magnesium, while corn has more vitamin B5, phosphorus, vitamin B3, vitamin B1, and vitamin B6.
  • Nopales' daily need coverage for calcium is 16% higher.
  • Corn contains 3 times less manganese than nopales. Nopales contain 0.457mg of manganese, while corn contains 0.167mg.
  • Nopales have a lower glycemic index. The glycemic index of nopales is 7, while the glycemic index of corn is 52.

The food types used in this comparison are Nopales, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Nopales vs Corn 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.
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%
Corn
Corn
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +5366.7%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +31.1%
Contains more ManganeseManganese +173.7%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +148%
Contains more PhosphorusPhosphorus +381.3%
Contains less SodiumSodium -95.2%
~equal in Copper ~0.049mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 7.7% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
Corn
Corn
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin CVitamin C +69.1%
Contains more Vitamin AVitamin A +76.9%
Contains more Vitamin KVitamin K +1225%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B2Vitamin B2 +39%
Contains more Vitamin B3Vitamin B3 +310.5%
Contains more Vitamin B5Vitamin B5 +374.3%
Contains more Vitamin B6Vitamin B6 +98.6%
Contains more FolateFolate +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Corn DV% diff.
Calcium 164mg 3mg 16%
Manganese 0.457mg 0.167mg 13%
Vitamin B5 0.167mg 0.792mg 13%
Phosphorus 16mg 77mg 9%
Vitamin B3 0.41mg 1.683mg 8%
Vitamin B1 0.012mg 0.093mg 7%
Carbs 3.33g 20.98g 6%
Magnesium 52mg 26mg 6%
Vitamin B6 0.07mg 0.139mg 5%
Folate 3µg 23µg 5%
Calories 16kcal 96kcal 4%
Protein 1.32g 3.41g 4%
Vitamin C 9.3mg 5.5mg 4%
Vitamin K 5.3µg 0.4µg 4%
Choline 7.3mg 29.1mg 4%
Polyunsaturated fat 0.05g 0.603g 4%
Zinc 0.25mg 0.62mg 3%
Starch 7.17g 3%
Fats 0.09g 1.5g 2%
Iron 0.59mg 0.45mg 2%
Potassium 257mg 218mg 1%
Fiber 2.2g 2.4g 1%
Sodium 21mg 1mg 1%
Vitamin A 23µg 13µg 1%
Vitamin E 0mg 0.09mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B2 0.041mg 0.057mg 1%
Saturated fat 0.016g 0.197g 1%
Monounsaturated fat 0.018g 0.374g 1%
Fructose 0.79g 1%
Protein per 100 calories 8.3g 3.6g N/A
Calories per 10 g protein 121kcal 282kcal N/A
Weight per 100 calories 625g 104g N/A
Net carbs 1.13g 18.58g N/A
Sugar 1.15g 4.54g N/A
Copper 0.052mg 0.049mg 0%
Tryptophan 0.014mg 0.023mg 0%
Threonine 0.04mg 0.133mg 0%
Isoleucine 0.049mg 0.133mg 0%
Leucine 0.077mg 0.358mg 0%
Lysine 0.059mg 0.141mg 0%
Methionine 0.015mg 0.069mg 0%
Phenylalanine 0.049mg 0.155mg 0%
Valine 0.059mg 0.191mg 0%
Histidine 0.025mg 0.091mg 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
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more WaterWater +28.2%
Contains more OtherOther +62.9%
Contains more ProteinProtein +158.3%
Contains more FatsFats +1566.7%
Contains more CarbsCarbs +530%

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
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +1977.8%
Contains more Poly. FatPolyunsaturated fat +1106%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.