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  6. Nopales vs. Red cabbage

Nopales vs. Red cabbage — In-Depth Nutrition Comparison

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A recap on differences between Nopales and Red cabbage

  • Nopales have more Calcium, Manganese, and Magnesium, however, Red cabbage is higher in Vitamin C, Vitamin K, and Vitamin B6.
  • Red cabbage covers your daily Vitamin C needs 53% more than Nopales.
  • Red cabbage contains 4 times less Calcium than Nopales. Nopales contain 164mg of Calcium, while Red cabbage contains 45mg.
  • Nopales have less Sugar.

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

Infographic

Nopales vs Red cabbage 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
8
:
2
Red cabbage
Red cabbage
Contains more Calcium +264.4%
Contains more Magnesium +225%
Contains less Sodium -22.2%
Contains more Zinc +13.6%
Contains more Copper +205.9%
Contains more Manganese +88.1%
Contains more Selenium +16.7%
Contains more Iron +35.6%
Contains more Phosphorus +87.5%
Equal in Potassium - 243
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Calcium +264.4%
Contains more Magnesium +225%
Contains less Sodium -22.2%
Contains more Zinc +13.6%
Contains more Copper +205.9%
Contains more Manganese +88.1%
Contains more Selenium +16.7%
Contains more Iron +35.6%
Contains more Phosphorus +87.5%
Equal in Potassium - 243

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
1
:
9
Red cabbage
Red cabbage
Contains more Vitamin B5 +13.6%
Contains more Vitamin A +144.2%
Contains more Vitamin E +∞%
Contains more Vitamin C +512.9%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B6 +198.6%
Contains more Folate +500%
Contains more Vitamin K +620.8%
Equal in Vitamin B3 - 0.418
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%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin B5 +13.6%
Contains more Vitamin A +144.2%
Contains more Vitamin E +∞%
Contains more Vitamin C +512.9%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B6 +198.6%
Contains more Folate +500%
Contains more Vitamin K +620.8%
Equal in Vitamin B3 - 0.418

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Red cabbage
Red cabbage
Contains more Other +75.4%
Contains more Fats +77.8%
Contains more Carbs +121.3%
Equal in Protein - 1.43
Equal in Water - 90.39
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Other +75.4%
Contains more Fats +77.8%
Contains more Carbs +121.3%
Equal in Protein - 1.43
Equal in Water - 90.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
2
:
1
Red cabbage
Red cabbage
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +60%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +60%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Red cabbage Opinion
Net carbs 1.13g 5.27g Red cabbage
Protein 1.32g 1.43g Red cabbage
Fats 0.09g 0.16g Red cabbage
Carbs 3.33g 7.37g Red cabbage
Calories 16kcal 31kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 1.15g 3.83g Nopales
Fiber 2.2g 2.1g Nopales
Calcium 164mg 45mg Nopales
Iron 0.59mg 0.8mg Red cabbage
Magnesium 52mg 16mg Nopales
Phosphorus 16mg 30mg Red cabbage
Potassium 257mg 243mg Nopales
Sodium 21mg 27mg Nopales
Zinc 0.25mg 0.22mg Nopales
Copper 0.052mg 0.017mg Nopales
Manganese 0.457mg 0.243mg Nopales
Selenium 0.7µg 0.6µg Nopales
Vitamin A 457IU 1116IU Red cabbage
Vitamin A RAE 23µg 56µg Red cabbage
Vitamin E 0mg 0.11mg Red cabbage
Vitamin C 9.3mg 57mg Red cabbage
Vitamin B1 0.012mg 0.064mg Red cabbage
Vitamin B2 0.041mg 0.069mg Red cabbage
Vitamin B3 0.41mg 0.418mg Red cabbage
Vitamin B5 0.167mg 0.147mg Nopales
Vitamin B6 0.07mg 0.209mg Red cabbage
Folate 3µg 18µg Red cabbage
Vitamin K 5.3µg 38.2µg Red cabbage
Tryptophan 0.014mg 0.012mg Nopales
Threonine 0.04mg 0.039mg Nopales
Isoleucine 0.049mg 0.034mg Nopales
Leucine 0.077mg 0.046mg Nopales
Lysine 0.059mg 0.049mg Nopales
Methionine 0.015mg 0.014mg Nopales
Phenylalanine 0.049mg 0.036mg Nopales
Valine 0.059mg 0.048mg Nopales
Histidine 0.025mg 0.024mg Nopales
Saturated Fat 0.016g 0.021g Nopales
Monounsaturated Fat 0.018g 0.012g Nopales
Polyunsaturated fat 0.05g 0.08g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Red cabbage
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
39%
Red cabbage
Minerals Daily Need Coverage Score
23%
Nopales
14%
Red cabbage

Comparison summary

Which food is richer in vitamins?
Red cabbage
Red cabbage is relatively richer in vitamins
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 2.68g)
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 25)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.3)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.