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  6. Nopales vs. Olive

Nopales vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between Nopales and Olive?

  • Nopales are richer in Manganese, Magnesium, Vitamin C, Calcium, and Potassium, yet Olive is richer in Iron, Copper, and Vitamin E .
  • Olive's daily need coverage for Iron is 34% higher.
  • Nopales have 32 times more Potassium than Olive. Nopales have 257mg of Potassium, while Olive has 8mg.
  • Nopales contain less Sodium.

We used Nopales, raw and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Nopales vs Olive 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
7
:
3
Olive
Olive
Contains more Calcium +86.4%
Contains more Magnesium +1200%
Contains more Phosphorus +433.3%
Contains more Potassium +3112.5%
Contains less Sodium -97.1%
Contains more Zinc +13.6%
Contains more Manganese +2185%
Contains more Iron +459.3%
Contains more Copper +382.7%
Contains more Selenium +28.6%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +86.4%
Contains more Magnesium +1200%
Contains more Phosphorus +433.3%
Contains more Potassium +3112.5%
Contains less Sodium -97.1%
Contains more Zinc +13.6%
Contains more Manganese +2185%
Contains more Iron +459.3%
Contains more Copper +382.7%
Contains more Selenium +28.6%

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
9
:
1
Olive
Olive
Contains more Vitamin A +13.4%
Contains more Vitamin C +933.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1008.1%
Contains more Vitamin B5 +1013.3%
Contains more Vitamin B6 +677.8%
Contains more Folate +∞%
Contains more Vitamin K +278.6%
Contains more Vitamin E +∞%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +13.4%
Contains more Vitamin C +933.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1008.1%
Contains more Vitamin B5 +1013.3%
Contains more Vitamin B6 +677.8%
Contains more Folate +∞%
Contains more Vitamin K +278.6%
Contains more Vitamin E +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Olive
Olive
Contains more Protein +57.1%
Contains more Water +17.7%
Contains more Fats +11766.7%
Contains more Carbs +88%
Contains more Other +95.6%
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +57.1%
Contains more Water +17.7%
Contains more Fats +11766.7%
Contains more Carbs +88%
Contains more Other +95.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
1
:
2
Olive
Olive
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +43722.2%
Contains more Polyunsaturated fat +1722%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +43722.2%
Contains more Polyunsaturated fat +1722%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Olive Opinion
Net carbs 1.13g 3.06g Olive
Protein 1.32g 0.84g Nopales
Fats 0.09g 10.68g Olive
Carbs 3.33g 6.26g Olive
Calories 16kcal 115kcal Olive
Sugar 1.15g 0g Olive
Fiber 2.2g 3.2g Olive
Calcium 164mg 88mg Nopales
Iron 0.59mg 3.3mg Olive
Magnesium 52mg 4mg Nopales
Phosphorus 16mg 3mg Nopales
Potassium 257mg 8mg Nopales
Sodium 21mg 735mg Nopales
Zinc 0.25mg 0.22mg Nopales
Copper 0.052mg 0.251mg Olive
Manganese 0.457mg 0.02mg Nopales
Selenium 0.7µg 0.9µg Olive
Vitamin A 457IU 403IU Nopales
Vitamin A RAE 23µg 20µg Nopales
Vitamin E 0mg 1.65mg Olive
Vitamin C 9.3mg 0.9mg Nopales
Vitamin B1 0.012mg 0.003mg Nopales
Vitamin B2 0.041mg 0mg Nopales
Vitamin B3 0.41mg 0.037mg Nopales
Vitamin B5 0.167mg 0.015mg Nopales
Vitamin B6 0.07mg 0.009mg Nopales
Folate 3µg 0µg Nopales
Vitamin K 5.3µg 1.4µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg 0.026mg Nopales
Isoleucine 0.049mg 0.031mg Nopales
Leucine 0.077mg 0.05mg Nopales
Lysine 0.059mg 0.032mg Nopales
Methionine 0.015mg 0.012mg Nopales
Phenylalanine 0.049mg 0.029mg Nopales
Valine 0.059mg 0.038mg Nopales
Histidine 0.025mg 0.023mg Nopales
Saturated Fat 0.016g 1.415g Nopales
Monounsaturated Fat 0.018g 7.888g Olive
Polyunsaturated fat 0.05g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Olive
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
6%
Olive
Minerals Daily Need Coverage Score
23%
Nopales
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 714mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 1.399g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 7)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $3.5)
Which food is richer in vitamins?
Nopales
Nopales is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.