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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
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 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%
Corn
8
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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%
Contains more CholineCholine +298.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Corn DV% diff.
Calcium 164mg 3mg 16%
Vitamin B5 0.167mg 0.792mg 13%
Manganese 0.457mg 0.167mg 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%
Folate 3µg 23µg 5%
Vitamin B6 0.07mg 0.139mg 5%
Polyunsaturated fat 0.05g 0.603g 4%
Choline 7.3mg 29.1mg 4%
Vitamin K 5.3µg 0.4µg 4%
Protein 1.32g 3.41g 4%
Calories 16kcal 96kcal 4%
Vitamin C 9.3mg 5.5mg 4%
Zinc 0.25mg 0.62mg 3%
Starch 7.17g 3%
Iron 0.59mg 0.45mg 2%
Fats 0.09g 1.5g 2%
Vitamin E 0mg 0.09mg 1%
Vitamin A 23µg 13µg 1%
Saturated fat 0.016g 0.197g 1%
Sodium 21mg 1mg 1%
Potassium 257mg 218mg 1%
Monounsaturated fat 0.018g 0.374g 1%
Fiber 2.2g 2.4g 1%
Vitamin B2 0.041mg 0.057mg 1%
Selenium 0.7µg 0.2µg 1%
Fructose 0.79g 1%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Corn
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Nopales
16%
Corn
Minerals Daily Need Coverage Score
23%
Nopales
14%
Corn

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 3.39g)
Which food is lower in Saturated fat?
Nopales
Nopales is lower in Saturated fat (difference - 0.181g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 45)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $1.2)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.