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Nopales vs. Salsify — In-Depth Nutrition Comparison

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Differences between nopales and salsify

  • Nopales have more calcium, manganese, vitamin A, magnesium, and vitamin C, while salsify has more vitamin B6, vitamin B2, and phosphorus.
  • Nopales' daily need coverage for calcium is 12% higher.

The food types used in this comparison are Nopales, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Nopales vs Salsify infographic
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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.
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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +248.9%
Contains more ManganeseManganese +117.6%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +10.1%
Contains more CopperCopper +34.6%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -23.8%
~equal in Iron ~0.55mg

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 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
Contains more Vitamin CVitamin C +102.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1666.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +322%
Contains more Vitamin B5Vitamin B5 +65.3%
Contains more Vitamin B6Vitamin B6 +211.4%
Contains more FolateFolate +400%
Contains more CholineCholine +254.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.392mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Salsify DV% diff.
Calcium 164mg 47mg 12%
Vitamin B6 0.07mg 0.218mg 11%
Manganese 0.457mg 0.21mg 11%
Vitamin B2 0.041mg 0.173mg 10%
Magnesium 52mg 18mg 8%
Phosphorus 16mg 56mg 6%
Vitamin C 9.3mg 4.6mg 5%
Vitamin B1 0.012mg 0.056mg 4%
Carbs 3.33g 15.36g 4%
Vitamin K 5.3µg 0.3µg 4%
Fiber 2.2g 3.1g 4%
Vitamin A 23µg 0µg 3%
Choline 7.3mg 25.9mg 3%
Folate 3µg 15µg 3%
Protein 1.32g 2.73g 3%
Calories 16kcal 68kcal 3%
Copper 0.052mg 0.07mg 2%
Vitamin B5 0.167mg 0.276mg 2%
Vitamin E 0mg 0.19mg 1%
Potassium 257mg 283mg 1%
Fats 0.09g 0.17g 0%
Net carbs 1.13g 12.26g N/A
Iron 0.59mg 0.55mg 0%
Sugar 1.15g 2.9g N/A
Zinc 0.25mg 0.3mg 0%
Sodium 21mg 16mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B3 0.41mg 0.392mg 0%
Saturated fat 0.016g 0.041g 0%
Monounsaturated fat 0.018g 0.003g 0%
Polyunsaturated fat 0.05g 0.074g 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%

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
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more WaterWater +16.2%
Contains more OtherOther +54.1%
Contains more ProteinProtein +106.8%
Contains more FatsFats +88.9%
Contains more CarbsCarbs +361.3%

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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +48%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.