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  6. Red leaf lettuce vs. Nopales

Red leaf lettuce vs. Nopales — In-Depth Nutrition Comparison

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Significant differences between Red leaf lettuce and Nopales

  • Red leaf lettuce has more Vitamin K, Vitamin A RAE, Folate, and Iron, however, Nopales are richer in Calcium, Manganese, Magnesium, Vitamin C, and Fiber.
  • Red leaf lettuce covers your daily Vitamin K needs 113% more than Nopales.
  • Nopales have 16 times less Vitamin A RAE than Red leaf lettuce. Red leaf lettuce has 375µg of Vitamin A RAE, while Nopales have 23µg.

Specific food types used in this comparison are Lettuce, red leaf, raw and Nopales, raw.

Infographic

Red leaf lettuce 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 leaf lettuce
Red leaf lettuce
3
:
7
Nopales
Nopales
Contains more Iron +103.4%
Contains more Phosphorus +75%
Contains more Selenium +114.3%
Contains more Calcium +397%
Contains more Magnesium +333.3%
Contains more Potassium +37.4%
Contains less Sodium -16%
Contains more Zinc +25%
Contains more Copper +85.7%
Contains more Manganese +125.1%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +103.4%
Contains more Phosphorus +75%
Contains more Selenium +114.3%
Contains more Calcium +397%
Contains more Magnesium +333.3%
Contains more Potassium +37.4%
Contains less Sodium -16%
Contains more Zinc +25%
Contains more Copper +85.7%
Contains more Manganese +125.1%

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 leaf lettuce
Red leaf lettuce
7
:
3
Nopales
Nopales
Contains more Vitamin A +1539.4%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +87.8%
Contains more Vitamin B6 +42.9%
Contains more Folate +1100%
Contains more Vitamin K +2547.2%
Contains more Vitamin C +151.4%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B5 +16%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 +1539.4%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +87.8%
Contains more Vitamin B6 +42.9%
Contains more Folate +1100%
Contains more Vitamin K +2547.2%
Contains more Vitamin C +151.4%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B5 +16%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
2
Nopales
Nopales
Contains more Fats +144.4%
Contains more Carbs +47.3%
Contains more Other +107.3%
Equal in Protein - 1.32
Equal in Water - 94.12
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +144.4%
Contains more Carbs +47.3%
Contains more Other +107.3%
Equal in Protein - 1.32
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Nopales
Nopales
Contains more Polyunsaturated fat +44%
Contains more Monounsaturated Fat +260%
Equal in Saturated Fat - 0.016
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +44%
Contains more Monounsaturated Fat +260%
Equal in Saturated Fat - 0.016

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red leaf lettuce Nopales
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 Red leaf lettuce Nopales Opinion
Net carbs 1.36g 1.13g Red leaf lettuce
Protein 1.33g 1.32g Red leaf lettuce
Fats 0.22g 0.09g Red leaf lettuce
Carbs 2.26g 3.33g Nopales
Calories 16kcal 16kcal
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 1.15g Red leaf lettuce
Fiber 0.9g 2.2g Nopales
Calcium 33mg 164mg Nopales
Iron 1.2mg 0.59mg Red leaf lettuce
Magnesium 12mg 52mg Nopales
Phosphorus 28mg 16mg Red leaf lettuce
Potassium 187mg 257mg Nopales
Sodium 25mg 21mg Nopales
Zinc 0.2mg 0.25mg Nopales
Copper 0.028mg 0.052mg Nopales
Manganese 0.203mg 0.457mg Nopales
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 457IU Red leaf lettuce
Vitamin A RAE 375µg 23µg Red leaf lettuce
Vitamin E 0.15mg 0mg Red leaf lettuce
Vitamin C 3.7mg 9.3mg Nopales
Vitamin B1 0.064mg 0.012mg Red leaf lettuce
Vitamin B2 0.077mg 0.041mg Red leaf lettuce
Vitamin B3 0.321mg 0.41mg Nopales
Vitamin B5 0.144mg 0.167mg Nopales
Vitamin B6 0.1mg 0.07mg Red leaf lettuce
Folate 36µg 3µg Red leaf lettuce
Vitamin K 140.3µg 5.3µg Red leaf lettuce
Tryptophan 0.022mg 0.014mg Red leaf lettuce
Threonine 0.048mg 0.04mg Red leaf lettuce
Isoleucine 0.038mg 0.049mg Nopales
Leucine 0.07mg 0.077mg Nopales
Lysine 0.045mg 0.059mg Nopales
Methionine 0.016mg 0.015mg Red leaf lettuce
Phenylalanine 0.067mg 0.049mg Red leaf lettuce
Valine 0.048mg 0.059mg Nopales
Histidine 0.019mg 0.025mg Nopales
Saturated Fat 0.017g 0.016g Nopales
Monounsaturated Fat 0.005g 0.018g Nopales
Polyunsaturated fat 0.072g 0.05g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
76%
Red leaf lettuce
10%
Nopales
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.67g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.001g)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.