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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 A, vitamin K, folate, and iron; however, nopales are richer in calcium, manganese, magnesium, vitamin C, and fiber.
  • Red leaf lettuce covers your daily vitamin A needs 141% more than nopales.
  • Nopales have 26 times less vitamin K than red leaf lettuce. Red leaf lettuce has 140.3µg of vitamin K, while nopales have 5.3µg.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 +103.4%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +397%
Contains more PotassiumPotassium +37.4%
Contains more CopperCopper +85.7%
Contains more ZincZinc +25%
Contains less SodiumSodium -16%
Contains more ManganeseManganese +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.
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 AVitamin A +1530.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +87.8%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin KVitamin K +2547.2%
Contains more FolateFolate +1100%
Contains more CholineCholine +61.6%
Contains more Vitamin CVitamin C +151.4%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin B5Vitamin B5 +16%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Nopales DV% diff.
Vitamin K 140.3µg 5.3µg 113%
Vitamin A 375µg 23µg 39%
Calcium 33mg 164mg 13%
Manganese 0.203mg 0.457mg 11%
Magnesium 12mg 52mg 10%
Iron 1.2mg 0.59mg 8%
Folate 36µg 3µg 8%
Vitamin C 3.7mg 9.3mg 6%
Fiber 0.9g 2.2g 5%
Vitamin B1 0.064mg 0.012mg 4%
Copper 0.028mg 0.052mg 3%
Vitamin B2 0.077mg 0.041mg 3%
Potassium 187mg 257mg 2%
Vitamin B6 0.1mg 0.07mg 2%
Phosphorus 28mg 16mg 2%
Selenium 1.5µg 0.7µg 1%
Vitamin B3 0.321mg 0.41mg 1%
Choline 11.8mg 7.3mg 1%
Vitamin E 0.15mg 0mg 1%
Calories 16kcal 16kcal 0%
Protein 1.33g 1.32g 0%
Fats 0.22g 0.09g 0%
Carbs 2.26g 3.33g 0%
Net carbs 1.36g 1.13g N/A
Sugar 0.48g 1.15g N/A
Zinc 0.2mg 0.25mg 0%
Sodium 25mg 21mg 0%
Vitamin B5 0.144mg 0.167mg 0%
Saturated fat 0.017g 0.016g 0%
Monounsaturated fat 0.005g 0.018g 0%
Polyunsaturated fat 0.072g 0.05g 0%
Tryptophan 0.022mg 0.014mg 0%
Threonine 0.048mg 0.04mg 0%
Isoleucine 0.038mg 0.049mg 0%
Leucine 0.07mg 0.077mg 0%
Lysine 0.045mg 0.059mg 0%
Methionine 0.016mg 0.015mg 0%
Phenylalanine 0.067mg 0.049mg 0%
Valine 0.048mg 0.059mg 0%
Histidine 0.019mg 0.025mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +144.4%
Contains more CarbsCarbs +47.3%
Contains more OtherOther +107.3%
~equal in Protein ~1.32g
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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 +44%
Contains more Mono. FatMonounsaturated fat +260%
~equal in Saturated fat ~0.016g

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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 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.