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  6. Nopales vs. Red cabbage

Nopales vs. Red cabbage — In-Depth Nutrition Comparison

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A recap on the differences between nopales and red cabbage

  • Nopales have more calcium, manganese, and magnesium; however, red cabbage is higher in vitamin C, vitamin K, vitamin A, 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.
  • The glycemic index of red cabbage is higher.

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.
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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +264.4%
Contains more CopperCopper +205.9%
Contains more ZincZinc +13.6%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +88.1%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +35.6%
Contains more PhosphorusPhosphorus +87.5%
~equal in Potassium ~243mg

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 Choline Choline 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
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 Choline Choline 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin CVitamin C +512.9%
Contains more Vitamin AVitamin A +143.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more Vitamin KVitamin K +620.8%
Contains more FolateFolate +500%
Contains more CholineCholine +134.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.418mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Red cabbage DV% diff.
Vitamin C 9.3mg 57mg 53%
Vitamin K 5.3µg 38.2µg 27%
Calcium 164mg 45mg 12%
Vitamin B6 0.07mg 0.209mg 11%
Magnesium 52mg 16mg 9%
Manganese 0.457mg 0.243mg 9%
Vitamin B1 0.012mg 0.064mg 4%
Vitamin A 23µg 56µg 4%
Folate 3µg 18µg 4%
Copper 0.052mg 0.017mg 4%
Iron 0.59mg 0.8mg 3%
Choline 7.3mg 17.1mg 2%
Vitamin B2 0.041mg 0.069mg 2%
Fructose 1.48g 2%
Phosphorus 16mg 30mg 2%
Carbs 3.33g 7.37g 1%
Calories 16kcal 31kcal 1%
Vitamin E 0mg 0.11mg 1%
Protein 1.32g 1.43g 0%
Fats 0.09g 0.16g 0%
Net carbs 1.13g 5.27g N/A
Potassium 257mg 243mg 0%
Sugar 1.15g 3.83g N/A
Fiber 2.2g 2.1g 0%
Zinc 0.25mg 0.22mg 0%
Sodium 21mg 27mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B3 0.41mg 0.418mg 0%
Vitamin B5 0.167mg 0.147mg 0%
Saturated fat 0.016g 0.021g 0%
Monounsaturated fat 0.018g 0.012g 0%
Polyunsaturated fat 0.05g 0.08g 0%
Tryptophan 0.014mg 0.012mg 0%
Threonine 0.04mg 0.039mg 0%
Isoleucine 0.049mg 0.034mg 0%
Leucine 0.077mg 0.046mg 0%
Lysine 0.059mg 0.049mg 0%
Methionine 0.015mg 0.014mg 0%
Phenylalanine 0.049mg 0.036mg 0%
Valine 0.059mg 0.048mg 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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more OtherOther +75.4%
Contains more FatsFats +77.8%
Contains more CarbsCarbs +121.3%
~equal in Protein ~1.43g
~equal in Water ~90.39g

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +60%

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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. 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.