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  6. Purslane vs. Nopales

Purslane vs. Nopales — In-Depth Nutrition Comparison

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Significant differences between Purslane and Nopales

  • Purslane has more Iron, Vitamin C, Potassium, Copper, and Vitamin B2, however, Nopales are richer in Calcium, and Manganese.
  • Purslane covers your daily Iron needs 18% more than Nopales.
  • Nopales have 3 times less Phosphorus than Purslane. Purslane has 44mg of Phosphorus, while Nopales have 16mg.

Specific food types used in this comparison are Purslane, raw and Nopales, raw.

Infographic

Purslane 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.
Purslane
Purslane
6
:
4
Nopales
Nopales
Contains more Iron +237.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +175%
Contains more Potassium +92.2%
Contains more Copper +117.3%
Contains more Selenium +28.6%
Contains more Calcium +152.3%
Contains less Sodium -53.3%
Contains more Zinc +47.1%
Contains more Manganese +50.8%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +237.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +175%
Contains more Potassium +92.2%
Contains more Copper +117.3%
Contains more Selenium +28.6%
Contains more Calcium +152.3%
Contains less Sodium -53.3%
Contains more Zinc +47.1%
Contains more Manganese +50.8%

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.
Purslane
Purslane
7
:
3
Nopales
Nopales
Contains more Vitamin A +188.8%
Contains more Vitamin C +125.8%
Contains more Vitamin B1 +291.7%
Contains more Vitamin B2 +173.2%
Contains more Vitamin B3 +17.1%
Contains more Folate +300%
Contains more Vitamin B5 +363.9%
Equal in Vitamin B6 - 0.07
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 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 A +188.8%
Contains more Vitamin C +125.8%
Contains more Vitamin B1 +291.7%
Contains more Vitamin B2 +173.2%
Contains more Vitamin B3 +17.1%
Contains more Folate +300%
Contains more Vitamin B5 +363.9%
Equal in Vitamin B6 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Purslane
Purslane
4
:
1
Nopales
Nopales
Contains more Protein +53.8%
Contains more Fats +300%
Contains more Other +19.3%
Equal in Carbs - 3.33
Equal in Water - 94.12
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 +53.8%
Contains more Fats +300%
Contains more Other +19.3%
Equal in Carbs - 3.33
Equal in Water - 94.12

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Purslane Nopales Opinion
Net carbs 3.39g 1.13g Purslane
Protein 2.03g 1.32g Purslane
Fats 0.36g 0.09g Purslane
Carbs 3.39g 3.33g Purslane
Calories 20kcal 16kcal Purslane
Sugar 1.15g Purslane
Fiber 2.2g Nopales
Calcium 65mg 164mg Nopales
Iron 1.99mg 0.59mg Purslane
Magnesium 68mg 52mg Purslane
Phosphorus 44mg 16mg Purslane
Potassium 494mg 257mg Purslane
Sodium 45mg 21mg Nopales
Zinc 0.17mg 0.25mg Nopales
Copper 0.113mg 0.052mg Purslane
Manganese 0.303mg 0.457mg Nopales
Selenium 0.9µg 0.7µg Purslane
Vitamin A 1320IU 457IU Purslane
Vitamin A RAE 23µg Nopales
Vitamin C 21mg 9.3mg Purslane
Vitamin B1 0.047mg 0.012mg Purslane
Vitamin B2 0.112mg 0.041mg Purslane
Vitamin B3 0.48mg 0.41mg Purslane
Vitamin B5 0.036mg 0.167mg Nopales
Vitamin B6 0.073mg 0.07mg Purslane
Folate 12µg 3µg Purslane
Vitamin K 5.3µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg Nopales
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.016g Purslane
Monounsaturated Fat 0.018g Nopales
Polyunsaturated fat 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane 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
19%
Purslane
10%
Nopales
Minerals Daily Need Coverage Score
30%
Purslane
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food is richer in vitamins?
Purslane
Purslane is relatively richer in vitamins
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 24mg)
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.