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  6. Nopales vs. Savoy cabbage

Nopales vs. Savoy cabbage — In-Depth Nutrition Comparison

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What are the differences between nopales and savoy cabbage?

  • Nopales are higher in calcium, manganese, and magnesium, yet savoy cabbage is higher in vitamin K, vitamin C, folate, vitamin A, and vitamin B6.
  • Savoy cabbage's daily need coverage for vitamin K is 53% more.
  • Nopales have 5 times more calcium than savoy cabbage. While nopales have 164mg of calcium, savoy cabbage has only 35mg.
  • The glycemic index of nopales is lower.

We used Nopales, raw and Cabbage, savoy, raw types in this article.

Infographic

Nopales vs Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +368.6%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +47.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +153.9%
Contains more CopperCopper +19.2%
Contains more PhosphorusPhosphorus +162.5%
Contains more SeleniumSelenium +28.6%
~equal in Zinc ~0.27mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +117.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +483.3%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin KVitamin K +1198.1%
Contains more FolateFolate +2566.7%
Contains more CholineCholine +68.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Savoy cabbage DV% diff.
Vitamin K 5.3µg 68.8µg 53%
Vitamin C 9.3mg 31mg 24%
Folate 3µg 80µg 19%
Calcium 164mg 35mg 13%
Manganese 0.457mg 0.18mg 12%
Vitamin B6 0.07mg 0.19mg 9%
Magnesium 52mg 28mg 6%
Vitamin B1 0.012mg 0.07mg 5%
Fiber 2.2g 3.1g 4%
Phosphorus 16mg 42mg 4%
Vitamin A 23µg 50µg 3%
Iron 0.59mg 0.4mg 2%
Choline 7.3mg 12.3mg 1%
Vitamin B3 0.41mg 0.3mg 1%
Vitamin B2 0.041mg 0.03mg 1%
Protein 1.32g 2g 1%
Calories 16kcal 27kcal 1%
Vitamin E 0mg 0.17mg 1%
Copper 0.052mg 0.062mg 1%
Potassium 257mg 230mg 1%
Carbs 3.33g 6.1g 1%
Fats 0.09g 0.1g 0%
Net carbs 1.13g 3g N/A
Sugar 1.15g 2.27g N/A
Zinc 0.25mg 0.27mg 0%
Sodium 21mg 28mg 0%
Selenium 0.7µg 0.9µg 0%
Vitamin B5 0.167mg 0.187mg 0%
Saturated fat 0.016g 0.013g 0%
Monounsaturated fat 0.018g 0.007g 0%
Polyunsaturated fat 0.05g 0.049g 0%
Tryptophan 0.014mg 0.02mg 0%
Threonine 0.04mg 0.069mg 0%
Isoleucine 0.049mg 0.101mg 0%
Leucine 0.077mg 0.103mg 0%
Lysine 0.059mg 0.094mg 0%
Methionine 0.015mg 0.02mg 0%
Phenylalanine 0.049mg 0.064mg 0%
Valine 0.059mg 0.085mg 0%
Histidine 0.025mg 0.041mg 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more OtherOther +42.5%
Contains more ProteinProtein +51.5%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +83.2%
~equal in Water ~91g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +157.1%
Contains less Sat. FatSaturated fat -18.8%
~equal in Polyunsaturated fat ~0.049g

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.