Nopales vs. Russet potato — In-Depth Nutrition Comparison
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How are nopales and russet potatoes different?
- Nopales are higher in calcium, manganese, and vitamin A; however, russet potatoes are richer in vitamin B6, potassium, phosphorus, copper, iron, vitamin B3, and folate.
- Daily need coverage for vitamin B6 for russet potatoes is 22% higher.
- Nopales contain 46 times more vitamin A than russet potatoes. While nopales contain 457IU of vitamin A, russet potatoes contain only 10IU.
- Nopales have a lower glycemic index (7) than russet potatoes (82).
Nopales, raw and Potatoes, Russet, flesh, and skin, baked are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +73.3% |
| Contains more CalciumCalcium | +811.1% |
| Contains more ManganeseManganese | +100.4% |
| Contains more SeleniumSelenium | +40% |
| Contains more PotassiumPotassium | +114% |
| Contains more IronIron | +81.4% |
| Contains more CopperCopper | +105.8% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +343.8% |
| Contains less SodiumSodium | -33.3% |
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.
| Contains more Vitamin CVitamin C | +12% |
| Contains more Vitamin AVitamin A | +2200% |
| Contains more Vitamin KVitamin K | +165% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +458.3% |
| Contains more Vitamin B2Vitamin B2 | +17.1% |
| Contains more Vitamin B3Vitamin B3 | +228.8% |
| Contains more Vitamin B5Vitamin B5 | +127.5% |
| Contains more Vitamin B6Vitamin B6 | +405.7% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +105.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.07mg | 0.354mg | 22% |
| Calcium | 164mg | 18mg | 15% |
| Manganese | 0.457mg | 0.228mg | 10% |
| Potassium | 257mg | 550mg | 9% |
| Phosphorus | 16mg | 71mg | 8% |
| Starch | 17.45g | 7% | |
| Folate | 3µg | 26µg | 6% |
| Carbs | 3.33g | 21.44g | 6% |
| Iron | 0.59mg | 1.07mg | 6% |
| Vitamin B3 | 0.41mg | 1.348mg | 6% |
| Copper | 0.052mg | 0.107mg | 6% |
| Vitamin B1 | 0.012mg | 0.067mg | 5% |
| Magnesium | 52mg | 30mg | 5% |
| Vitamin B5 | 0.167mg | 0.38mg | 4% |
| Calories | 16kcal | 97kcal | 4% |
| Protein | 1.32g | 2.63g | 3% |
| Vitamin K | 5.3µg | 2µg | 3% |
| Vitamin A | 23µg | 1µg | 2% |
| Zinc | 0.25mg | 0.35mg | 1% |
| Vitamin C | 9.3mg | 8.3mg | 1% |
| Vitamin B2 | 0.041mg | 0.048mg | 1% |
| Choline | 7.3mg | 15mg | 1% |
| Fats | 0.09g | 0.13g | 0% |
| Net carbs | 1.13g | 19.14g | N/A |
| Sugar | 1.15g | 1.08g | N/A |
| Fiber | 2.2g | 2.3g | 0% |
| Sodium | 21mg | 14mg | 0% |
| Vitamin E | 0mg | 0.07mg | 0% |
| Selenium | 0.7µg | 0.5µg | 0% |
| Saturated fat | 0.016g | 0.032g | 0% |
| Monounsaturated fat | 0.018g | 0.003g | 0% |
| Polyunsaturated fat | 0.05g | 0.054g | 0% |
| Tryptophan | 0.014mg | 0.027mg | 0% |
| Threonine | 0.04mg | 0.086mg | 0% |
| Isoleucine | 0.049mg | 0.085mg | 0% |
| Leucine | 0.077mg | 0.125mg | 0% |
| Lysine | 0.059mg | 0.137mg | 0% |
| Methionine | 0.015mg | 0.041mg | 0% |
| Phenylalanine | 0.049mg | 0.104mg | 0% |
| Valine | 0.059mg | 0.131mg | 0% |
| Histidine | 0.025mg | 0.044mg | 0% |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more WaterWater | +26.4% |
| Contains more ProteinProtein | +99.2% |
| Contains more FatsFats | +44.4% |
| Contains more CarbsCarbs | +543.8% |
| Contains more OtherOther | +18.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +500% |
~equal in
Polyunsaturated fat
~0.054g
