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  6. Nopales vs. Sauerkraut

Nopales vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between nopales and sauerkraut

  • Nopales have more calcium, manganese, magnesium, and vitamin A; however, sauerkraut has more iron, vitamin K, vitamin C, and folate.
  • Sauerkraut's daily need coverage for sodium is 28% more.
  • Nopales have 25 times more vitamin A than sauerkraut. Nopales have 457IU of vitamin A, while sauerkraut has 18IU.
  • Nopales are lower in sodium.
  • Sauerkraut has a higher glycemic index than nopales.

The food varieties used in the comparison are Nopales, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Nopales vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +446.7%
Contains more PotassiumPotassium +51.2%
Contains more ZincZinc +31.6%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +202.6%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +149.2%
Contains more CopperCopper +84.6%
Contains more PhosphorusPhosphorus +25%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B3Vitamin B3 +186.7%
Contains more Vitamin B5Vitamin B5 +79.6%
Contains more Vitamin CVitamin C +58.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin KVitamin K +145.3%
Contains more FolateFolate +700%
Contains more CholineCholine +42.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Sauerkraut DV% diff.
Sodium 21mg 661mg 28%
Manganese 0.457mg 0.151mg 13%
Calcium 164mg 30mg 13%
Iron 0.59mg 1.47mg 11%
Magnesium 52mg 13mg 9%
Vitamin C 9.3mg 14.7mg 6%
Vitamin K 5.3µg 13µg 6%
Folate 3µg 24µg 5%
Vitamin B6 0.07mg 0.13mg 5%
Copper 0.052mg 0.096mg 5%
Fiber 2.2g 2.9g 3%
Potassium 257mg 170mg 3%
Vitamin A 23µg 1µg 2%
Vitamin B3 0.41mg 0.143mg 2%
Protein 1.32g 0.91g 1%
Vitamin B5 0.167mg 0.093mg 1%
Vitamin B1 0.012mg 0.021mg 1%
Vitamin E 0mg 0.14mg 1%
Phosphorus 16mg 20mg 1%
Zinc 0.25mg 0.19mg 1%
Choline 7.3mg 10.4mg 1%
Vitamin B2 0.041mg 0.022mg 1%
Calories 16kcal 19kcal 0%
Fats 0.09g 0.14g 0%
Carbs 3.33g 4.28g 0%
Net carbs 1.13g 1.38g N/A
Sugar 1.15g 1.78g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.016g 0.034g 0%
Monounsaturated fat 0.018g 0.013g 0%
Polyunsaturated fat 0.05g 0.067g 0%
Tryptophan 0.014mg 0.008mg 0%
Threonine 0.04mg 0.025mg 0%
Isoleucine 0.049mg 0.021mg 0%
Leucine 0.077mg 0.029mg 0%
Lysine 0.059mg 0.031mg 0%
Methionine 0.015mg 0.009mg 0%
Phenylalanine 0.049mg 0.023mg 0%
Valine 0.059mg 0.03mg 0%
Histidine 0.025mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +45.1%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +28.5%
Contains more OtherOther +88.6%
~equal in Water ~92.52g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +38.5%
Contains more Poly. FatPolyunsaturated fat +34%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.