Nopales vs. Okra — In-Depth Nutrition Comparison
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Differences between Nopales and Okra
- Nopales have more Calcium, while Okra have more Vitamin K, Vitamin B1, Vitamin C, Manganese, Folate, Vitamin B6, Phosphorus, and Copper.
- Okra's daily need coverage for Vitamin K is 22% higher.
- Okra contains 2 times less Calcium than Nopales. Nopales contain 164mg of Calcium, while Okra contains 82mg.
The food types used in this comparison are Nopales, raw and Okra, raw.
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.
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +16.3% |
| Contains more CopperCopper | +109.6% |
| Contains more ZincZinc | +132% |
| Contains more PhosphorusPhosphorus | +281.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +72.4% |
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 more Vitamin CVitamin C | +147.3% |
| Contains more Vitamin AVitamin A | +56.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1566.7% |
| Contains more Vitamin B2Vitamin B2 | +46.3% |
| Contains more Vitamin B3Vitamin B3 | +143.9% |
| Contains more Vitamin B5Vitamin B5 | +46.7% |
| Contains more Vitamin B6Vitamin B6 | +207.1% |
| Contains more Vitamin KVitamin K | +490.6% |
| Contains more FolateFolate | +1900% |
| Contains more CholineCholine | +68.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +34.1% |
| Contains more ProteinProtein | +46.2% |
| Contains more FatsFats | +111.1% |
| Contains more CarbsCarbs | +123.7% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -38.5% |
| Contains more Poly. FatPolyunsaturated fat | +85.2% |
~equal in
Monounsaturated Fat
~0.017g
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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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 16kcal | 33kcal |
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| Protein | 1.32g | 1.93g |
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| Fats | 0.09g | 0.19g |
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| Vitamin C | 9.3mg | 23mg |
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| Net carbs | 1.13g | 4.25g |
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| Carbs | 3.33g | 7.45g |
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| Magnesium | 52mg | 57mg |
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| Calcium | 164mg | 82mg |
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| Potassium | 257mg | 299mg |
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| Iron | 0.59mg | 0.62mg |
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| Sugar | 1.15g | 1.48g |
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| Fiber | 2.2g | 3.2g |
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| Copper | 0.052mg | 0.109mg |
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| Zinc | 0.25mg | 0.58mg |
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| Starch | 0.34g |
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| Phosphorus | 16mg | 61mg |
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| Sodium | 21mg | 7mg |
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| Vitamin A | 457IU | 716IU |
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| Vitamin A | 23µg | 36µg |
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| Vitamin E | 0mg | 0.27mg |
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| Manganese | 0.457mg | 0.788mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.012mg | 0.2mg |
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| Vitamin B2 | 0.041mg | 0.06mg |
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| Vitamin B3 | 0.41mg | 1mg |
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| Vitamin B5 | 0.167mg | 0.245mg |
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| Vitamin B6 | 0.07mg | 0.215mg |
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| Vitamin K | 5.3µg | 31.3µg |
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| Folate | 3µg | 60µg |
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| Choline | 7.3mg | 12.3mg |
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| Saturated Fat | 0.016g | 0.026g |
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| Monounsaturated Fat | 0.018g | 0.017g |
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| Polyunsaturated fat | 0.05g | 0.027g |
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| Tryptophan | 0.014mg | 0.017mg |
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| Threonine | 0.04mg | 0.065mg |
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| Isoleucine | 0.049mg | 0.069mg |
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| Leucine | 0.077mg | 0.105mg |
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| Lysine | 0.059mg | 0.081mg |
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| Methionine | 0.015mg | 0.021mg |
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| Phenylalanine | 0.049mg | 0.065mg |
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| Valine | 0.059mg | 0.091mg |
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| Histidine | 0.025mg | 0.031mg |
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| Fructose | 0.57g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
31%
Minerals Daily Need Coverage Score
23%
30%
Comparison summary
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food contains less Sodium?
Okra contains less Sodium (difference - 14mg)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 7)
Which food is cheaper?
Nopales is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)