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  6. Nopales vs. Spirulina

Nopales vs. Spirulina — In-Depth Nutrition Comparison

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How are nopales and spirulina different?

  • Nopales are higher in calcium, manganese, vitamin C, vitamin A, magnesium, and fiber; however, spirulina is richer in copper, iron, vitamin B2, and vitamin B1.
  • Daily need coverage for copper for spirulina is 61% higher.
  • Nopales contain 14 times more calcium than spirulina. While nopales contain 164mg of calcium, spirulina contains only 12mg.

Nopales, raw and Seaweed, spirulina, raw are the varieties used in this article.

Infographic

Nopales vs Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more MagnesiumMagnesium +173.7%
Contains more CalciumCalcium +1266.7%
Contains more PotassiumPotassium +102.4%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +45.5%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +145.7%
Contains more IronIron +372.9%
Contains more CopperCopper +1048.1%
~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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +933.3%
Contains more Vitamin AVitamin A +666.7%
Contains more Vitamin B6Vitamin B6 +105.9%
Contains more Vitamin KVitamin K +112%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1750%
Contains more Vitamin B2Vitamin B2 +734.1%
Contains more Vitamin B3Vitamin B3 +191.7%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Spirulina DV% diff.
Copper 0.052mg 0.597mg 61%
Iron 0.59mg 2.79mg 28%
Vitamin B2 0.041mg 0.342mg 23%
Vitamin B1 0.012mg 0.222mg 18%
Calcium 164mg 12mg 15%
Manganese 0.457mg 0.186mg 12%
Protein 1.32g 5.92g 9%
Vitamin C 9.3mg 0.9mg 9%
Magnesium 52mg 19mg 8%
Fiber 2.2g 0.4g 7%
Vitamin B3 0.41mg 1.196mg 5%
Potassium 257mg 127mg 4%
Sodium 21mg 98mg 3%
Vitamin E 0mg 0.49mg 3%
Vitamin B5 0.167mg 0.325mg 3%
Vitamin B6 0.07mg 0.034mg 3%
Vitamin A 23µg 3µg 2%
Vitamin K 5.3µg 2.5µg 2%
Folate 3µg 9µg 2%
Calories 16kcal 26kcal 1%
Phosphorus 16mg 11mg 1%
Saturated fat 0.016g 0.135g 1%
Protein per 100 calories 8.3g 23g N/A
Calories per 10 g protein 121kcal 44kcal N/A
Weight per 100 calories 625g 385g N/A
Fats 0.09g 0.39g 0%
Net carbs 1.13g 2.02g N/A
Carbs 3.33g 2.42g 0%
Sugar 1.15g 0.3g N/A
Zinc 0.25mg 0.2mg 0%
Selenium 0.7µg 0.7µg 0%
Choline 7.3mg 6.5mg 0%
Monounsaturated fat 0.018g 0.034g 0%
Polyunsaturated fat 0.05g 0.106g 0%
Tryptophan 0.014mg 0.096mg 0%
Threonine 0.04mg 0.306mg 0%
Isoleucine 0.049mg 0.331mg 0%
Leucine 0.077mg 0.509mg 0%
Lysine 0.059mg 0.312mg 0%
Methionine 0.015mg 0.118mg 0%
Phenylalanine 0.049mg 0.286mg 0%
Valine 0.059mg 0.362mg 0%
Histidine 0.025mg 0.112mg 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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +37.6%
Contains more OtherOther +90%
Contains more ProteinProtein +348.5%
Contains more FatsFats +333.3%
~equal in Water ~90.67g

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +88.9%
Contains more Poly. FatPolyunsaturated fat +112%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.