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  6. Nopales vs. Seaweed

Nopales vs. Seaweed — In-Depth Nutrition Comparison

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How are nopales and seaweed different?

  • Nopales are richer in manganese, while seaweed is higher in vitamin K, folate, iron, magnesium, vitamin B5, zinc, copper, and vitamin B2.
  • Seaweed covers your daily need for vitamin K, 51% more than nopales.
  • Nopales contain 2 times more manganese than seaweed. Nopales contain 0.457mg of manganese, while seaweed contains 0.2mg.
  • Nopales are lower in sodium.

Nopales, raw and Seaweed, kelp, raw types were used in this article.

Infographic

Nopales vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +188.8%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +128.5%
Contains more MagnesiumMagnesium +132.7%
Contains more IronIron +383.1%
Contains more CopperCopper +150%
Contains more ZincZinc +392%
Contains more PhosphorusPhosphorus +162.5%
~equal in Calcium ~168mg
~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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 7.7% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin AVitamin A +283.3%
Contains more Vitamin B6Vitamin B6 +3400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B2Vitamin B2 +265.9%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +284.4%
Contains more Vitamin KVitamin K +1145.3%
Contains more FolateFolate +5900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Seaweed DV% diff.
Vitamin K 5.3µg 66µg 51%
Folate 3µg 180µg 44%
Iron 0.59mg 2.85mg 28%
Magnesium 52mg 121mg 16%
Manganese 0.457mg 0.2mg 11%
Vitamin B5 0.167mg 0.642mg 10%
Copper 0.052mg 0.13mg 9%
Zinc 0.25mg 1.23mg 9%
Sodium 21mg 233mg 9%
Vitamin B2 0.041mg 0.15mg 8%
Vitamin C 9.3mg 3mg 7%
Vitamin E 0mg 0.87mg 6%
Potassium 257mg 89mg 5%
Vitamin B6 0.07mg 0.002mg 5%
Fiber 2.2g 1.3g 4%
Phosphorus 16mg 42mg 4%
Vitamin B1 0.012mg 0.05mg 3%
Carbs 3.33g 9.57g 2%
Vitamin A 23µg 6µg 2%
Calories 16kcal 43kcal 1%
Protein 1.32g 1.68g 1%
Fats 0.09g 0.56g 1%
Choline 7.3mg 12.8mg 1%
Saturated fat 0.016g 0.247g 1%
Protein per 100 calories 8.3g 3.9g N/A
Calories per 10 g protein 121kcal 256kcal N/A
Weight per 100 calories 625g 233g N/A
Net carbs 1.13g 8.27g N/A
Calcium 164mg 168mg 0%
Sugar 1.15g 0.6g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.41mg 0.47mg 0%
Monounsaturated fat 0.018g 0.098g 0%
Polyunsaturated fat 0.05g 0.047g 0%
Tryptophan 0.014mg 0.048mg 0%
Threonine 0.04mg 0.055mg 0%
Isoleucine 0.049mg 0.076mg 0%
Leucine 0.077mg 0.083mg 0%
Lysine 0.059mg 0.082mg 0%
Methionine 0.015mg 0.025mg 0%
Phenylalanine 0.049mg 0.043mg 0%
Valine 0.059mg 0.072mg 0%
Histidine 0.025mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

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% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +15.4%
Contains more ProteinProtein +27.3%
Contains more FatsFats +522.2%
Contains more CarbsCarbs +187.4%
Contains more OtherOther +479.8%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +444.4%
~equal in Polyunsaturated fat ~0.047g

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.