Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Nopales
  5. Compare
  6. Nopales vs. Red leaf lettuce

Nopales vs. Red leaf lettuce — In-Depth Nutrition Comparison

Compare

Significant differences between Nopales and Red leaf lettuce

  • Nopales have more Calcium, Manganese, Magnesium, Vitamin C, and Fiber, however, Red leaf lettuce is richer in Vitamin K, Vitamin A RAE, Folate, and Iron.
  • Red leaf lettuce covers your daily Vitamin K needs 113% more than Nopales.
  • Red leaf lettuce has 5 times less Calcium than Nopales. Nopales have 164mg of Calcium, while Red leaf lettuce has 33mg.

Specific food types used in this comparison are Nopales, raw and Lettuce, red leaf, raw.

Infographic

Nopales vs Red leaf lettuce 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
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +397%
Contains more Magnesium +333.3%
Contains more Potassium +37.4%
Contains less Sodium -16%
Contains more Zinc +25%
Contains more Copper +85.7%
Contains more Manganese +125.1%
Contains more Iron +103.4%
Contains more Phosphorus +75%
Contains more Selenium +114.3%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +397%
Contains more Magnesium +333.3%
Contains more Potassium +37.4%
Contains less Sodium -16%
Contains more Zinc +25%
Contains more Copper +85.7%
Contains more Manganese +125.1%
Contains more Iron +103.4%
Contains more Phosphorus +75%
Contains more Selenium +114.3%

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
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +151.4%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B5 +16%
Contains more Vitamin A +1539.4%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +87.8%
Contains more Vitamin B6 +42.9%
Contains more Folate +1100%
Contains more Vitamin K +2547.2%
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 leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +151.4%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B5 +16%
Contains more Vitamin A +1539.4%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +87.8%
Contains more Vitamin B6 +42.9%
Contains more Folate +1100%
Contains more Vitamin K +2547.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +47.3%
Contains more Other +107.3%
Contains more Fats +144.4%
Equal in Protein - 1.33
Equal in Water - 95.64
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +47.3%
Contains more Other +107.3%
Contains more Fats +144.4%
Equal in Protein - 1.33
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +44%
Equal in Saturated Fat - 0.017
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +44%
Equal in Saturated Fat - 0.017

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 leaf lettuce
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nopales Red leaf lettuce Opinion
Net carbs 1.13g 1.36g Red leaf lettuce
Protein 1.32g 1.33g Red leaf lettuce
Fats 0.09g 0.22g Red leaf lettuce
Carbs 3.33g 2.26g Nopales
Calories 16kcal 16kcal
Fructose 0.28g Red leaf lettuce
Sugar 1.15g 0.48g Red leaf lettuce
Fiber 2.2g 0.9g Nopales
Calcium 164mg 33mg Nopales
Iron 0.59mg 1.2mg Red leaf lettuce
Magnesium 52mg 12mg Nopales
Phosphorus 16mg 28mg Red leaf lettuce
Potassium 257mg 187mg Nopales
Sodium 21mg 25mg Nopales
Zinc 0.25mg 0.2mg Nopales
Copper 0.052mg 0.028mg Nopales
Manganese 0.457mg 0.203mg Nopales
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 457IU 7492IU Red leaf lettuce
Vitamin A RAE 23µg 375µg Red leaf lettuce
Vitamin E 0mg 0.15mg Red leaf lettuce
Vitamin C 9.3mg 3.7mg Nopales
Vitamin B1 0.012mg 0.064mg Red leaf lettuce
Vitamin B2 0.041mg 0.077mg Red leaf lettuce
Vitamin B3 0.41mg 0.321mg Nopales
Vitamin B5 0.167mg 0.144mg Nopales
Vitamin B6 0.07mg 0.1mg Red leaf lettuce
Folate 3µg 36µg Red leaf lettuce
Vitamin K 5.3µg 140.3µg Red leaf lettuce
Tryptophan 0.014mg 0.022mg Red leaf lettuce
Threonine 0.04mg 0.048mg Red leaf lettuce
Isoleucine 0.049mg 0.038mg Nopales
Leucine 0.077mg 0.07mg Nopales
Lysine 0.059mg 0.045mg Nopales
Methionine 0.015mg 0.016mg Red leaf lettuce
Phenylalanine 0.049mg 0.067mg Red leaf lettuce
Valine 0.059mg 0.048mg Nopales
Histidine 0.025mg 0.019mg Nopales
Saturated Fat 0.016g 0.017g Nopales
Monounsaturated Fat 0.018g 0.005g Nopales
Polyunsaturated fat 0.05g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

People also compare

Nopales
Nopales vs Chayote
Chayote
Nopales
Nopales vs Celeriac
Celeriac
Nopales
Nopales vs Celery
Celery
Red leaf lettuce
Red leaf lettuce vs Lettuce
Lettuce
Red leaf lettuce
Red leaf lettuce vs Spinach raw
Spinach raw
Red leaf lettuce
Red leaf lettuce vs Kale raw
Kale raw

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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
23%
Nopales
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.67g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.001g)
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 ($)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.