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  6. Red cabbage vs. Nopales

Red cabbage vs. Nopales — In-Depth Nutrition Comparison

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A recap on differences between Red cabbage and Nopales

  • Red cabbage has more Vitamin C, Vitamin K, and Vitamin B6, however, Nopales are higher in Calcium, Manganese, and Magnesium.
  • Red cabbage covers your daily Vitamin C needs 53% more than Nopales.
  • Nopales contain 7 times less Vitamin K than Red cabbage. Red cabbage contains 38.2µg of Vitamin K, while Nopales contain 5.3µg.
  • Nopales have less Sugar.

Food varieties used in this article are Cabbage, red, raw and Nopales, raw.

Infographic

Red cabbage 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.
Red cabbage
Red cabbage
2
:
8
Nopales
Nopales
Contains more Iron +35.6%
Contains more Phosphorus +87.5%
Contains more Calcium +264.4%
Contains more Magnesium +225%
Contains less Sodium -22.2%
Contains more Zinc +13.6%
Contains more Copper +205.9%
Contains more Manganese +88.1%
Contains more Selenium +16.7%
Equal in Potassium - 257
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +35.6%
Contains more Phosphorus +87.5%
Contains more Calcium +264.4%
Contains more Magnesium +225%
Contains less Sodium -22.2%
Contains more Zinc +13.6%
Contains more Copper +205.9%
Contains more Manganese +88.1%
Contains more Selenium +16.7%
Equal in Potassium - 257

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.
Red cabbage
Red cabbage
9
:
1
Nopales
Nopales
Contains more Vitamin A +144.2%
Contains more Vitamin E +∞%
Contains more Vitamin C +512.9%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B6 +198.6%
Contains more Folate +500%
Contains more Vitamin K +620.8%
Contains more Vitamin B5 +13.6%
Equal in Vitamin B3 - 0.41
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
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 +144.2%
Contains more Vitamin E +∞%
Contains more Vitamin C +512.9%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B6 +198.6%
Contains more Folate +500%
Contains more Vitamin K +620.8%
Contains more Vitamin B5 +13.6%
Equal in Vitamin B3 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red cabbage
Red cabbage
3
:
2
Nopales
Nopales
Contains more Fats +77.8%
Contains more Carbs +121.3%
Contains more Other +75.4%
Equal in Protein - 1.32
Equal in Water - 94.12
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 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 Fats +77.8%
Contains more Carbs +121.3%
Contains more Other +75.4%
Equal in Protein - 1.32
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red cabbage
Red cabbage
1
:
2
Nopales
Nopales
Contains more Polyunsaturated fat +60%
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +50%
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +60%
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red cabbage Nopales Opinion
Net carbs 5.27g 1.13g Red cabbage
Protein 1.43g 1.32g Red cabbage
Fats 0.16g 0.09g Red cabbage
Carbs 7.37g 3.33g Red cabbage
Calories 31kcal 16kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 3.83g 1.15g Nopales
Fiber 2.1g 2.2g Nopales
Calcium 45mg 164mg Nopales
Iron 0.8mg 0.59mg Red cabbage
Magnesium 16mg 52mg Nopales
Phosphorus 30mg 16mg Red cabbage
Potassium 243mg 257mg Nopales
Sodium 27mg 21mg Nopales
Zinc 0.22mg 0.25mg Nopales
Copper 0.017mg 0.052mg Nopales
Manganese 0.243mg 0.457mg Nopales
Selenium 0.6µg 0.7µg Nopales
Vitamin A 1116IU 457IU Red cabbage
Vitamin A RAE 56µg 23µg Red cabbage
Vitamin E 0.11mg 0mg Red cabbage
Vitamin C 57mg 9.3mg Red cabbage
Vitamin B1 0.064mg 0.012mg Red cabbage
Vitamin B2 0.069mg 0.041mg Red cabbage
Vitamin B3 0.418mg 0.41mg Red cabbage
Vitamin B5 0.147mg 0.167mg Nopales
Vitamin B6 0.209mg 0.07mg Red cabbage
Folate 18µg 3µg Red cabbage
Vitamin K 38.2µg 5.3µg Red cabbage
Tryptophan 0.012mg 0.014mg Nopales
Threonine 0.039mg 0.04mg Nopales
Isoleucine 0.034mg 0.049mg Nopales
Leucine 0.046mg 0.077mg Nopales
Lysine 0.049mg 0.059mg Nopales
Methionine 0.014mg 0.015mg Nopales
Phenylalanine 0.036mg 0.049mg Nopales
Valine 0.048mg 0.059mg Nopales
Histidine 0.024mg 0.025mg Nopales
Saturated Fat 0.021g 0.016g Nopales
Monounsaturated Fat 0.012g 0.018g Nopales
Polyunsaturated fat 0.08g 0.05g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage 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
39%
Red cabbage
10%
Nopales
Minerals Daily Need Coverage Score
14%
Red cabbage
23%
Nopales

Comparison summary

Which food is richer in vitamins?
Red cabbage
Red cabbage is relatively richer in vitamins
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 2.68g)
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 25)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.3)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.