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Nopales vs. Radicchio — In-Depth Nutrition Comparison

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A recap on the differences between nopales and radicchio

  • Nopales have more calcium, manganese, magnesium, vitamin A, and fiber; however, radicchio is higher in vitamin K, copper, vitamin E, and folate.
  • Radicchio covers your daily vitamin K needs 208% more than nopales.
  • Radicchio contains 17 times less vitamin A than nopales. Nopales contain 457 IU of vitamin A, while radicchio contains 27 IU.

Food varieties used in this article are Nopales, raw and Radicchio, raw.

Infographic

Nopales vs Radicchio 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 5.7% 27% 21% 114% 17% 17% 2.9% 18% 4.9%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +763.2%
Contains more ManganeseManganese +231.2%
Contains more PotassiumPotassium +17.5%
Contains more CopperCopper +555.8%
Contains more ZincZinc +148%
Contains more PhosphorusPhosphorus +150%
Contains more SeleniumSelenium +28.6%
~equal in Iron ~0.57mg
~equal in Sodium ~22mg

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 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
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 27% 0.33% 45% 0% 4% 6.5% 4.8% 16% 13% 0% 638% 45%
Contains more Vitamin CVitamin C +16.3%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +60.8%
Contains more Vitamin B6Vitamin B6 +22.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B5Vitamin B5 +61.1%
Contains more Vitamin KVitamin K +4715.1%
Contains more FolateFolate +1900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Radicchio DV% diff.
Vitamin K 5.3µg 255.2µg 208%
Copper 0.052mg 0.341mg 32%
Calcium 164mg 19mg 15%
Vitamin E 0mg 2.26mg 15%
Manganese 0.457mg 0.138mg 14%
Folate 3µg 60µg 14%
Magnesium 52mg 13mg 9%
Fiber 2.2g 0.9g 5%
Zinc 0.25mg 0.62mg 3%
Phosphorus 16mg 40mg 3%
Vitamin A 23µg 1µg 2%
Vitamin B5 0.167mg 0.269mg 2%
Vitamin C 9.3mg 8mg 1%
Potassium 257mg 302mg 1%
Vitamin B2 0.041mg 0.028mg 1%
Vitamin B3 0.41mg 0.255mg 1%
Vitamin B6 0.07mg 0.057mg 1%
Choline 7.3mg 10.9mg 1%
Calories 16kcal 23kcal 0%
Protein 1.32g 1.43g 0%
Fats 0.09g 0.25g 0%
Net carbs 1.13g 3.58g N/A
Carbs 3.33g 4.48g 0%
Iron 0.59mg 0.57mg 0%
Sugar 1.15g 0.6g N/A
Sodium 21mg 22mg 0%
Selenium 0.7µg 0.9µg 0%
Vitamin B1 0.012mg 0.016mg 0%
Saturated fat 0.016g 0.06g 0%
Monounsaturated fat 0.018g 0.01g 0%
Polyunsaturated fat 0.05g 0.11g 0%
Tryptophan 0.014mg 0.026mg 0%
Threonine 0.04mg 0.04mg 0%
Isoleucine 0.049mg 0.085mg 0%
Leucine 0.077mg 0.062mg 0%
Lysine 0.059mg 0.056mg 0%
Methionine 0.015mg 0.008mg 0%
Phenylalanine 0.049mg 0.034mg 0%
Valine 0.059mg 0.065mg 0%
Histidine 0.025mg 0.024mg 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
4% 93%
Protein: 1.43 g
Fats: 0.25 g
Carbs: 4.48 g
Water: 93.14 g
Other: 0.7 g
Contains more OtherOther +62.9%
Contains more FatsFats +177.8%
Contains more CarbsCarbs +34.5%
~equal in Protein ~1.43g
~equal in Water ~93.14g

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
33% 6% 61%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +80%
Contains more Poly. FatPolyunsaturated fat +120%

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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. Radicchio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168564/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.