Nopales vs. Rutabagas — In-Depth Nutrition Comparison

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How are nopales and rutabagas different?

Nopales are richer in manganese, calcium, vitamin A, and magnesium, while rutabagas are higher in vitamin C, vitamin B1, and phosphorus.
Rutabagas cover your daily need for vitamin C, 17% more than nopales.
Nopales contain 229 times more vitamin A than rutabagas. Nopales contain 457 IU of vitamin A, while rutabagas contain 2 IU.
Rutabagas have a higher glycemic index (72) than nopales (7).

Nopales, raw and Rutabagas, raw types were 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.

Nopales

Rutabagas

Contains more MagnesiumMagnesium	+160%
Contains more CalciumCalcium	+281.4%
Contains more IronIron	+34.1%
Contains more CopperCopper	+62.5%
Contains more ManganeseManganese	+248.9%

Contains more PotassiumPotassium	+18.7%
Contains more PhosphorusPhosphorus	+231.3%
Contains less SodiumSodium	-42.9%

~equal in Zinc ~0.24mg

~equal in Selenium ~0.7µg

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

Rutabagas

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin KVitamin K	+1666.7%

Contains more Vitamin CVitamin C	+168.8%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+650%
Contains more Vitamin B3Vitamin B3	+70.7%
Contains more Vitamin B6Vitamin B6	+42.9%
Contains more FolateFolate	+600%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.04mg

~equal in Vitamin B5 ~0.16mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	9.3mg	25mg	17%
Manganese	0.457mg	0.131mg	14%
Calcium	164mg	43mg	12%
Magnesium	52mg	20mg	8%
Vitamin B1	0.012mg	0.09mg	7%
Phosphorus	16mg	53mg	5%
Folate	3µg	21µg	5%
Vitamin K	5.3µg	0.3µg	4%
Vitamin A	23µg	0µg	3%
Carbs	3.33g	8.62g	2%
Iron	0.59mg	0.44mg	2%
Copper	0.052mg	0.032mg	2%
Vitamin E	0mg	0.3mg	2%
Vitamin B3	0.41mg	0.7mg	2%
Vitamin B6	0.07mg	0.1mg	2%
Fructose		1.61g	2%
Calories	16kcal	37kcal	1%
Potassium	257mg	305mg	1%
Choline	7.3mg	14.1mg	1%
Protein	1.32g	1.08g	0%
Protein per 100 calories	8.3g	2.9g	N/A
Calories per 10 g protein	121kcal	343kcal	N/A
Weight per 100 calories	625g	270g	N/A
Fats	0.09g	0.16g	0%
Net carbs	1.13g	6.32g	N/A
Sugar	1.15g	4.46g	N/A
Fiber	2.2g	2.3g	0%
Zinc	0.25mg	0.24mg	0%
Starch		0.4g	0%
Sodium	21mg	12mg	0%
Selenium	0.7µg	0.7µg	0%
Vitamin B2	0.041mg	0.04mg	0%
Vitamin B5	0.167mg	0.16mg	0%
Saturated fat	0.016g	0.027g	0%
Monounsaturated fat	0.018g	0.025g	0%
Polyunsaturated fat	0.05g	0.088g	0%
Tryptophan	0.014mg		0%
Threonine	0.04mg		0%
Isoleucine	0.049mg		0%
Leucine	0.077mg		0%
Lysine	0.059mg		0%
Methionine	0.015mg		0%
Phenylalanine	0.049mg		0%
Valine	0.059mg		0%
Histidine	0.025mg		0%