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  6. Red cabbage vs. Nopales

Red cabbage vs. Nopales — In-Depth Nutrition Comparison

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A recap on the differences between red cabbage and nopales

  • Red cabbage has more vitamin C, vitamin K, vitamin A, 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.
  • The glycemic index of red cabbage is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Contains more IronIron +35.6%
Contains more PhosphorusPhosphorus +87.5%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +264.4%
Contains more CopperCopper +205.9%
Contains more ZincZinc +13.6%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +88.1%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~257mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
Contains more Vitamin CVitamin C +512.9%
Contains more Vitamin AVitamin A +143.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more Vitamin KVitamin K +620.8%
Contains more FolateFolate +500%
Contains more CholineCholine +134.2%
Contains more Vitamin B5Vitamin B5 +13.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red cabbage Nopales DV% diff.
Vitamin C 57mg 9.3mg 53%
Vitamin K 38.2µg 5.3µg 27%
Calcium 45mg 164mg 12%
Vitamin B6 0.209mg 0.07mg 11%
Magnesium 16mg 52mg 9%
Manganese 0.243mg 0.457mg 9%
Vitamin B1 0.064mg 0.012mg 4%
Vitamin A 56µg 23µg 4%
Folate 18µg 3µg 4%
Copper 0.017mg 0.052mg 4%
Iron 0.8mg 0.59mg 3%
Choline 17.1mg 7.3mg 2%
Vitamin B2 0.069mg 0.041mg 2%
Fructose 1.48g 2%
Phosphorus 30mg 16mg 2%
Carbs 7.37g 3.33g 1%
Calories 31kcal 16kcal 1%
Vitamin E 0.11mg 0mg 1%
Protein 1.43g 1.32g 0%
Fats 0.16g 0.09g 0%
Net carbs 5.27g 1.13g N/A
Potassium 243mg 257mg 0%
Sugar 3.83g 1.15g N/A
Fiber 2.1g 2.2g 0%
Zinc 0.22mg 0.25mg 0%
Sodium 27mg 21mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B3 0.418mg 0.41mg 0%
Vitamin B5 0.147mg 0.167mg 0%
Saturated fat 0.021g 0.016g 0%
Monounsaturated fat 0.012g 0.018g 0%
Polyunsaturated fat 0.08g 0.05g 0%
Tryptophan 0.012mg 0.014mg 0%
Threonine 0.039mg 0.04mg 0%
Isoleucine 0.034mg 0.049mg 0%
Leucine 0.046mg 0.077mg 0%
Lysine 0.049mg 0.059mg 0%
Methionine 0.014mg 0.015mg 0%
Phenylalanine 0.036mg 0.049mg 0%
Valine 0.048mg 0.059mg 0%
Histidine 0.024mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more FatsFats +77.8%
Contains more CarbsCarbs +121.3%
Contains more OtherOther +75.4%
~equal in Protein ~1.32g
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +60%
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +50%

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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.