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  6. Nopales vs. Turnip greens

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 have more Vitamin K, Vitamin A RAE, 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.

Infographic

Nopales vs Turnip greens 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.
Nopales
Nopales
6
:
4
Turnip greens
Turnip greens
Contains more Calcium +19.7%
Contains more Magnesium +136.4%
Contains more Potassium +26.6%
Contains less Sodium -27.6%
Contains more Zinc +78.6%
Contains more Manganese +35.6%
Contains more Iron +35.6%
Contains more Phosphorus +81.3%
Contains more Copper +386.5%
Contains more Selenium +28.6%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Calcium +19.7%
Contains more Magnesium +136.4%
Contains more Potassium +26.6%
Contains less Sodium -27.6%
Contains more Zinc +78.6%
Contains more Manganese +35.6%
Contains more Iron +35.6%
Contains more Phosphorus +81.3%
Contains more Copper +386.5%
Contains more Selenium +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.
Nopales
Nopales
0
:
10
Turnip greens
Turnip greens
Contains more Vitamin A +1568.5%
Contains more Vitamin E +∞%
Contains more Vitamin C +194.6%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +75.6%
Contains more Vitamin B5 +64.1%
Contains more Vitamin B6 +157.1%
Contains more Folate +3833.3%
Contains more Vitamin K +6835.8%
Equal in Vitamin B3 - 0.411
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin A +1568.5%
Contains more Vitamin E +∞%
Contains more Vitamin C +194.6%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +75.6%
Contains more Vitamin B5 +64.1%
Contains more Vitamin B6 +157.1%
Contains more Folate +3833.3%
Contains more Vitamin K +6835.8%
Equal in Vitamin B3 - 0.411

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
3
:
2
Turnip greens
Turnip greens
Contains more Protein +15.8%
Contains more Fats +155.6%
Contains more Carbs +30.9%
Equal in Water - 93.2
Equal in Other - 1.07
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +15.8%
Contains more Fats +155.6%
Contains more Carbs +30.9%
Equal in Water - 93.2
Equal in Other - 1.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
2
:
1
Turnip greens
Turnip greens
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +82%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated 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.
Nopales Turnip greens
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nopales Turnip greens Opinion
Net carbs 1.13g 0.86g Nopales
Protein 1.32g 1.14g Nopales
Fats 0.09g 0.23g Turnip greens
Carbs 3.33g 4.36g Turnip greens
Calories 16kcal 20kcal Turnip greens
Sugar 1.15g 0.53g Turnip greens
Fiber 2.2g 3.5g Turnip greens
Calcium 164mg 137mg Nopales
Iron 0.59mg 0.8mg Turnip greens
Magnesium 52mg 22mg Nopales
Phosphorus 16mg 29mg Turnip greens
Potassium 257mg 203mg Nopales
Sodium 21mg 29mg Nopales
Zinc 0.25mg 0.14mg Nopales
Copper 0.052mg 0.253mg Turnip greens
Manganese 0.457mg 0.337mg Nopales
Selenium 0.7µg 0.9µg Turnip greens
Vitamin A 457IU 7625IU Turnip greens
Vitamin A RAE 23µg 381µg Turnip greens
Vitamin E 0mg 1.88mg Turnip greens
Vitamin C 9.3mg 27.4mg Turnip greens
Vitamin B1 0.012mg 0.045mg Turnip greens
Vitamin B2 0.041mg 0.072mg Turnip greens
Vitamin B3 0.41mg 0.411mg Turnip greens
Vitamin B5 0.167mg 0.274mg Turnip greens
Vitamin B6 0.07mg 0.18mg Turnip greens
Folate 3µg 118µg Turnip greens
Vitamin K 5.3µg 367.6µg Turnip greens
Tryptophan 0.014mg 0.02mg Turnip greens
Threonine 0.04mg 0.063mg Turnip greens
Isoleucine 0.049mg 0.059mg Turnip greens
Leucine 0.077mg 0.105mg Turnip greens
Lysine 0.059mg 0.074mg Turnip greens
Methionine 0.015mg 0.026mg Turnip greens
Phenylalanine 0.049mg 0.07mg Turnip greens
Valine 0.059mg 0.078mg Turnip greens
Histidine 0.025mg 0.028mg Turnip greens
Saturated Fat 0.016g 0.053g Nopales
Monounsaturated Fat 0.018g 0.015g Nopales
Polyunsaturated fat 0.05g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Turnip greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Nopales
141%
Turnip greens
Minerals Daily Need Coverage Score
23%
Nopales
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Nopales
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.

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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.