Nopales vs. Turnip greens — In-Depth Nutrition Comparison
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Important differences between nopales and turnip greens
- Nopales have more magnesium and manganese; however, turnip greens has more vitamin K, vitamin A, folate, copper, vitamin C, vitamin E, vitamin B6, and fiber.
- Turnip greens's daily need coverage for vitamin K is 302% more.
- Nopales have 2 times more magnesium than turnip greens. Nopales have 52mg of magnesium, while turnip greens has 22mg.
The food varieties used in the comparison are Nopales, raw and Turnip greens, cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +136.4% |
| Contains more CalciumCalcium | +19.7% |
| Contains more PotassiumPotassium | +26.6% |
| Contains more ZincZinc | +78.6% |
| Contains less SodiumSodium | -27.6% |
| Contains more ManganeseManganese | +35.6% |
| Contains more IronIron | +35.6% |
| Contains more CopperCopper | +386.5% |
| Contains more PhosphorusPhosphorus | +81.3% |
| Contains more SeleniumSelenium | +28.6% |
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.
| Contains more CholineCholine | +2333.3% |
| Contains more Vitamin CVitamin C | +194.6% |
| Contains more Vitamin AVitamin A | +1556.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B2Vitamin B2 | +75.6% |
| Contains more Vitamin B5Vitamin B5 | +64.1% |
| Contains more Vitamin B6Vitamin B6 | +157.1% |
| Contains more Vitamin KVitamin K | +6835.8% |
| Contains more FolateFolate | +3833.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
Protein:
1.14 g
Fats:
0.23 g
Carbs:
4.36 g
Water:
93.2 g
Other:
1.07 g
| Contains more ProteinProtein | +15.8% |
| Contains more FatsFats | +155.6% |
| Contains more CarbsCarbs | +30.9% |
~equal in
Water
~93.2g
~equal in
Other
~1.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.091 g
| Contains less Sat. FatSaturated fat | -69.8% |
| Contains more Mono. FatMonounsaturated fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +82% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 5.3µg | 367.6µg | 302% |
| Vitamin A | 23µg | 381µg | 40% |
| Folate | 3µg | 118µg | 29% |
| Copper | 0.052mg | 0.253mg | 22% |
| Vitamin C | 9.3mg | 27.4mg | 20% |
| Vitamin E | 0mg | 1.88mg | 13% |
| Vitamin B6 | 0.07mg | 0.18mg | 8% |
| Magnesium | 52mg | 22mg | 7% |
| Manganese | 0.457mg | 0.337mg | 5% |
| Fiber | 2.2g | 3.5g | 5% |
| Vitamin B1 | 0.012mg | 0.045mg | 3% |
| Calcium | 164mg | 137mg | 3% |
| Iron | 0.59mg | 0.8mg | 3% |
| Vitamin B2 | 0.041mg | 0.072mg | 2% |
| Potassium | 257mg | 203mg | 2% |
| Phosphorus | 16mg | 29mg | 2% |
| Vitamin B5 | 0.167mg | 0.274mg | 2% |
| Zinc | 0.25mg | 0.14mg | 1% |
| Choline | 7.3mg | 0.3mg | 1% |
| Calories | 16kcal | 20kcal | 0% |
| Protein | 1.32g | 1.14g | 0% |
| Fats | 0.09g | 0.23g | 0% |
| Carbs | 3.33g | 4.36g | 0% |
| Net carbs | 1.13g | 0.86g | N/A |
| Sugar | 1.15g | 0.53g | N/A |
| Sodium | 21mg | 29mg | 0% |
| Selenium | 0.7µg | 0.9µg | 0% |
| Vitamin B3 | 0.41mg | 0.411mg | 0% |
| Saturated fat | 0.016g | 0.053g | 0% |
| Monounsaturated fat | 0.018g | 0.015g | 0% |
| Polyunsaturated fat | 0.05g | 0.091g | 0% |
| Tryptophan | 0.014mg | 0.02mg | 0% |
| Threonine | 0.04mg | 0.063mg | 0% |
| Isoleucine | 0.049mg | 0.059mg | 0% |
| Leucine | 0.077mg | 0.105mg | 0% |
| Lysine | 0.059mg | 0.074mg | 0% |
| Methionine | 0.015mg | 0.026mg | 0% |
| Phenylalanine | 0.049mg | 0.07mg | 0% |
| Valine | 0.059mg | 0.078mg | 0% |
| Histidine | 0.025mg | 0.028mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
104%
Minerals Daily Need Coverage Score
23%
26%
Comparison summary
Which food is lower in Sugar?
Turnip greens is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Turnip greens is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Turnip greens is relatively richer in vitamins
Which food contains less Sodium?
Nopales contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Nopales is lower in Saturated fat (difference - 0.037g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.