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  6. Nopales vs. Purslane

Nopales vs. Purslane — In-Depth Nutrition Comparison

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Significant differences between Nopales and Purslane

  • Nopales have more Calcium, and Manganese, however, Purslane is richer in Iron, Vitamin C, Potassium, Copper, and Vitamin B2.
  • Purslane covers your daily Iron needs 18% more than Nopales.
  • Purslane has 3 times less Calcium than Nopales. Nopales have 164mg of Calcium, while Purslane has 65mg.

Specific food types used in this comparison are Nopales, raw and Purslane, raw.

Infographic

Nopales vs Purslane 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
4
:
6
Purslane
Purslane
Contains more Calcium +152.3%
Contains less Sodium -53.3%
Contains more Zinc +47.1%
Contains more Manganese +50.8%
Contains more Iron +237.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +175%
Contains more Potassium +92.2%
Contains more Copper +117.3%
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%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains more Calcium +152.3%
Contains less Sodium -53.3%
Contains more Zinc +47.1%
Contains more Manganese +50.8%
Contains more Iron +237.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +175%
Contains more Potassium +92.2%
Contains more Copper +117.3%
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
3
:
7
Purslane
Purslane
Contains more Vitamin B5 +363.9%
Contains more Vitamin A +188.8%
Contains more Vitamin C +125.8%
Contains more Vitamin B1 +291.7%
Contains more Vitamin B2 +173.2%
Contains more Vitamin B3 +17.1%
Contains more Folate +300%
Equal in Vitamin B6 - 0.073
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%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
Contains more Vitamin B5 +363.9%
Contains more Vitamin A +188.8%
Contains more Vitamin C +125.8%
Contains more Vitamin B1 +291.7%
Contains more Vitamin B2 +173.2%
Contains more Vitamin B3 +17.1%
Contains more Folate +300%
Equal in Vitamin B6 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
1
:
4
Purslane
Purslane
Contains more Protein +53.8%
Contains more Fats +300%
Contains more Other +19.3%
Equal in Carbs - 3.39
Equal in Water - 92.86
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more Protein +53.8%
Contains more Fats +300%
Contains more Other +19.3%
Equal in Carbs - 3.39
Equal in Water - 92.86

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Purslane Opinion
Net carbs 1.13g 3.39g Purslane
Protein 1.32g 2.03g Purslane
Fats 0.09g 0.36g Purslane
Carbs 3.33g 3.39g Purslane
Calories 16kcal 20kcal Purslane
Sugar 1.15g Purslane
Fiber 2.2g Nopales
Calcium 164mg 65mg Nopales
Iron 0.59mg 1.99mg Purslane
Magnesium 52mg 68mg Purslane
Phosphorus 16mg 44mg Purslane
Potassium 257mg 494mg Purslane
Sodium 21mg 45mg Nopales
Zinc 0.25mg 0.17mg Nopales
Copper 0.052mg 0.113mg Purslane
Manganese 0.457mg 0.303mg Nopales
Selenium 0.7µg 0.9µg Purslane
Vitamin A 457IU 1320IU Purslane
Vitamin A RAE 23µg Nopales
Vitamin C 9.3mg 21mg Purslane
Vitamin B1 0.012mg 0.047mg Purslane
Vitamin B2 0.041mg 0.112mg Purslane
Vitamin B3 0.41mg 0.48mg Purslane
Vitamin B5 0.167mg 0.036mg Nopales
Vitamin B6 0.07mg 0.073mg Purslane
Folate 3µg 12µg Purslane
Vitamin K 5.3µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg Nopales
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.016g Purslane
Monounsaturated Fat 0.018g Nopales
Polyunsaturated fat 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Purslane
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
19%
Purslane
Minerals Daily Need Coverage Score
23%
Nopales
30%
Purslane

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food is richer in vitamins?
Purslane
Purslane is relatively richer in vitamins
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 24mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.