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  6. Potato flour vs. Nopales

Potato flour vs. Nopales — In-Depth Nutrition Comparison

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What are the main differences between Potato flour and Nopales?

  • Potato flour is richer in Vitamin B6, Potassium, Phosphorus, Vitamin B3, Vitamin B1, Copper, Fiber, and Iron, yet Nopales are richer in Calcium, and Manganese.
  • Potato flour's daily need coverage for Vitamin B6 is 54% higher.
  • Potato flour has 19 times more Vitamin B1 than Nopales. Potato flour has 0.228mg of Vitamin B1, while Nopales have 0.012mg.

We used Potato flour and Nopales, raw types in this comparison.

Infographic

Potato flour vs Nopales 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.
Potato flour
Potato flour
7
:
3
Nopales
Nopales
Contains more Iron +133.9%
Contains more Magnesium +25%
Contains more Phosphorus +950%
Contains more Potassium +289.5%
Contains more Zinc +116%
Contains more Copper +278.8%
Contains more Selenium +57.1%
Contains more Calcium +152.3%
Contains less Sodium -61.8%
Contains more Manganese +46%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +133.9%
Contains more Magnesium +25%
Contains more Phosphorus +950%
Contains more Potassium +289.5%
Contains more Zinc +116%
Contains more Copper +278.8%
Contains more Selenium +57.1%
Contains more Calcium +152.3%
Contains less Sodium -61.8%
Contains more Manganese +46%

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.
Potato flour
Potato flour
7
:
3
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B3 +755.4%
Contains more Vitamin B5 +183.8%
Contains more Vitamin B6 +998.6%
Contains more Folate +733.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +144.7%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
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%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +24.4%
Contains more Vitamin B3 +755.4%
Contains more Vitamin B5 +183.8%
Contains more Vitamin B6 +998.6%
Contains more Folate +733.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +144.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Nopales
Nopales
Contains more Protein +422.7%
Contains more Fats +277.8%
Contains more Carbs +2395.5%
Contains more Other +175.4%
Contains more Water +1343.6%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Protein +422.7%
Contains more Fats +277.8%
Contains more Carbs +2395.5%
Contains more Other +175.4%
Contains more Water +1343.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Nopales
Nopales
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -82.2%
Contains more Monounsaturated Fat +125%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -82.2%
Contains more Monounsaturated Fat +125%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato flour Nopales
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Potato flour Nopales Opinion
Net carbs 77.2g 1.13g Potato flour
Protein 6.9g 1.32g Potato flour
Fats 0.34g 0.09g Potato flour
Carbs 83.1g 3.33g Potato flour
Calories 357kcal 16kcal Potato flour
Sugar 3.52g 1.15g Nopales
Fiber 5.9g 2.2g Potato flour
Calcium 65mg 164mg Nopales
Iron 1.38mg 0.59mg Potato flour
Magnesium 65mg 52mg Potato flour
Phosphorus 168mg 16mg Potato flour
Potassium 1001mg 257mg Potato flour
Sodium 55mg 21mg Nopales
Zinc 0.54mg 0.25mg Potato flour
Copper 0.197mg 0.052mg Potato flour
Manganese 0.313mg 0.457mg Nopales
Selenium 1.1µg 0.7µg Potato flour
Vitamin A 0IU 457IU Nopales
Vitamin A RAE 0µg 23µg Nopales
Vitamin E 0.25mg 0mg Potato flour
Vitamin C 3.8mg 9.3mg Nopales
Vitamin B1 0.228mg 0.012mg Potato flour
Vitamin B2 0.051mg 0.041mg Potato flour
Vitamin B3 3.507mg 0.41mg Potato flour
Vitamin B5 0.474mg 0.167mg Potato flour
Vitamin B6 0.769mg 0.07mg Potato flour
Folate 25µg 3µg Potato flour
Vitamin K 0µg 5.3µg Nopales
Tryptophan 0.115mg 0.014mg Potato flour
Threonine 0.28mg 0.04mg Potato flour
Isoleucine 0.299mg 0.049mg Potato flour
Leucine 0.425mg 0.077mg Potato flour
Lysine 0.413mg 0.059mg Potato flour
Methionine 0.107mg 0.015mg Potato flour
Phenylalanine 0.316mg 0.049mg Potato flour
Valine 0.356mg 0.059mg Potato flour
Histidine 0.166mg 0.025mg Potato flour
Saturated Fat 0.09g 0.016g Nopales
Monounsaturated Fat 0.008g 0.018g Nopales
Polyunsaturated fat 0.15g 0.05g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Nopales
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
31%
Potato flour
10%
Nopales
Minerals Daily Need Coverage Score
41%
Potato flour
23%
Nopales

Comparison summary

Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Potato flour
Potato flour is relatively richer in vitamins
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 2.37g)
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.074g)
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 ($)

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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/nutrients
  2. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.