Russet potato vs. Nopales — In-Depth Nutrition Comparison
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How are russet potatoes and nopales different?
- Russet potatoes are higher in vitamin B6, potassium, phosphorus, copper, iron, vitamin B3, and folate; however, nopales are richer in calcium, manganese, and vitamin A.
- Daily need coverage for vitamin B6 for russet potatoes is 22% higher.
- Russet potatoes contain 9 times more folate than nopales. While russet potatoes contain 26µg of folate, nopales contain only 3µg.
- Nopales have a lower glycemic index (7) than russet potatoes (82).
Potatoes, Russet, flesh, and skin, baked and Nopales, raw are the varieties used in this article.
Infographic
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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.
| Contains more PotassiumPotassium | +114% |
| Contains more IronIron | +81.4% |
| Contains more CopperCopper | +105.8% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +343.8% |
| Contains less SodiumSodium | -33.3% |
| Contains more MagnesiumMagnesium | +73.3% |
| Contains more CalciumCalcium | +811.1% |
| Contains more ManganeseManganese | +100.4% |
| Contains more SeleniumSelenium | +40% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +458.3% |
| Contains more Vitamin B2Vitamin B2 | +17.1% |
| Contains more Vitamin B3Vitamin B3 | +228.8% |
| Contains more Vitamin B5Vitamin B5 | +127.5% |
| Contains more Vitamin B6Vitamin B6 | +405.7% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +105.5% |
| Contains more Vitamin CVitamin C | +12% |
| Contains more Vitamin AVitamin A | +2200% |
| Contains more Vitamin KVitamin K | +165% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.354mg | 0.07mg | 22% |
| Calcium | 18mg | 164mg | 15% |
| Manganese | 0.228mg | 0.457mg | 10% |
| Potassium | 550mg | 257mg | 9% |
| Phosphorus | 71mg | 16mg | 8% |
| Starch | 17.45g | 7% | |
| Folate | 26µg | 3µg | 6% |
| Carbs | 21.44g | 3.33g | 6% |
| Iron | 1.07mg | 0.59mg | 6% |
| Vitamin B3 | 1.348mg | 0.41mg | 6% |
| Copper | 0.107mg | 0.052mg | 6% |
| Vitamin B1 | 0.067mg | 0.012mg | 5% |
| Magnesium | 30mg | 52mg | 5% |
| Vitamin B5 | 0.38mg | 0.167mg | 4% |
| Calories | 97kcal | 16kcal | 4% |
| Protein | 2.63g | 1.32g | 3% |
| Vitamin K | 2µg | 5.3µg | 3% |
| Vitamin A | 1µg | 23µg | 2% |
| Zinc | 0.35mg | 0.25mg | 1% |
| Vitamin C | 8.3mg | 9.3mg | 1% |
| Vitamin B2 | 0.048mg | 0.041mg | 1% |
| Choline | 15mg | 7.3mg | 1% |
| Fats | 0.13g | 0.09g | 0% |
| Net carbs | 19.14g | 1.13g | N/A |
| Sugar | 1.08g | 1.15g | N/A |
| Fiber | 2.3g | 2.2g | 0% |
| Sodium | 14mg | 21mg | 0% |
| Vitamin E | 0.07mg | 0mg | 0% |
| Selenium | 0.5µg | 0.7µg | 0% |
| Saturated fat | 0.032g | 0.016g | 0% |
| Monounsaturated fat | 0.003g | 0.018g | 0% |
| Polyunsaturated fat | 0.054g | 0.05g | 0% |
| Tryptophan | 0.027mg | 0.014mg | 0% |
| Threonine | 0.086mg | 0.04mg | 0% |
| Isoleucine | 0.085mg | 0.049mg | 0% |
| Leucine | 0.125mg | 0.077mg | 0% |
| Lysine | 0.137mg | 0.059mg | 0% |
| Methionine | 0.041mg | 0.015mg | 0% |
| Phenylalanine | 0.104mg | 0.049mg | 0% |
| Valine | 0.131mg | 0.059mg | 0% |
| Histidine | 0.044mg | 0.025mg | 0% |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
| Contains more ProteinProtein | +99.2% |
| Contains more FatsFats | +44.4% |
| Contains more CarbsCarbs | +543.8% |
| Contains more OtherOther | +18.4% |
| Contains more WaterWater | +26.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +500% |
~equal in
Polyunsaturated fat
~0.05g
