Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Salsify
  5. Compare
  6. Salsify vs. Nopales

Salsify vs. Nopales — In-Depth Nutrition Comparison

Compare

Differences between Salsify and Nopales

  • Salsify has more Vitamin B6, Vitamin B2, and Phosphorus, while Nopales has more Calcium, Manganese, Magnesium, and Vitamin C.
  • Nopales' daily need coverage for Calcium is 12% higher.
  • Nopales contain 4 times less Vitamin B2 than Salsify. Salsify contains 0.173mg of Vitamin B2, while Nopales contain 0.041mg.
  • The amount of Sugar in Nopales are lower.

The food types used in this comparison are Salsify, cooked, boiled, drained, without salt and Nopales, raw.

Infographic

Salsify 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.
Salsify
Salsify
5
:
5
Nopales
Nopales
Contains more Phosphorus +250%
Contains more Potassium +10.1%
Contains less Sodium -23.8%
Contains more Zinc +20%
Contains more Copper +34.6%
Contains more Calcium +248.9%
Contains more Magnesium +188.9%
Contains more Manganese +117.6%
Contains more Selenium +16.7%
Equal in Iron - 0.59
Equal in Potassium - 257
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +250%
Contains more Potassium +10.1%
Contains less Sodium -23.8%
Contains more Zinc +20%
Contains more Copper +34.6%
Contains more Calcium +248.9%
Contains more Magnesium +188.9%
Contains more Manganese +117.6%
Contains more Selenium +16.7%
Equal in Iron - 0.59
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.
Salsify
Salsify
6
:
4
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin B1 +366.7%
Contains more Vitamin B2 +322%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B6 +211.4%
Contains more Folate +400%
Contains more Vitamin A +∞%
Contains more Vitamin C +102.2%
Contains more Vitamin K +1666.7%
Equal in Vitamin B3 - 0.41
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
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 E +∞%
Contains more Vitamin B1 +366.7%
Contains more Vitamin B2 +322%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B6 +211.4%
Contains more Folate +400%
Contains more Vitamin A +∞%
Contains more Vitamin C +102.2%
Contains more Vitamin K +1666.7%
Equal in Vitamin B3 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Nopales
Nopales
Contains more Protein +106.8%
Contains more Fats +88.9%
Contains more Carbs +361.3%
Contains more Water +16.2%
Contains more Other +54.1%
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 Protein +106.8%
Contains more Fats +88.9%
Contains more Carbs +361.3%
Contains more Water +16.2%
Contains more Other +54.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Nopales
Nopales
Contains more Polyunsaturated fat +48%
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +500%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +48%
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Nopales Opinion
Net carbs 12.26g 1.13g Salsify
Protein 2.73g 1.32g Salsify
Fats 0.17g 0.09g Salsify
Carbs 15.36g 3.33g Salsify
Calories 68kcal 16kcal Salsify
Sugar 2.9g 1.15g Nopales
Fiber 3.1g 2.2g Salsify
Calcium 47mg 164mg Nopales
Iron 0.55mg 0.59mg Nopales
Magnesium 18mg 52mg Nopales
Phosphorus 56mg 16mg Salsify
Potassium 283mg 257mg Salsify
Sodium 16mg 21mg Salsify
Zinc 0.3mg 0.25mg Salsify
Copper 0.07mg 0.052mg Salsify
Manganese 0.21mg 0.457mg Nopales
Selenium 0.6µg 0.7µg Nopales
Vitamin A 0IU 457IU Nopales
Vitamin A RAE 0µg 23µg Nopales
Vitamin E 0.19mg 0mg Salsify
Vitamin C 4.6mg 9.3mg Nopales
Vitamin B1 0.056mg 0.012mg Salsify
Vitamin B2 0.173mg 0.041mg Salsify
Vitamin B3 0.392mg 0.41mg Nopales
Vitamin B5 0.276mg 0.167mg Salsify
Vitamin B6 0.218mg 0.07mg Salsify
Folate 15µg 3µg Salsify
Vitamin K 0.3µg 5.3µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg Nopales
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.041g 0.016g Nopales
Monounsaturated Fat 0.003g 0.018g Nopales
Polyunsaturated fat 0.074g 0.05g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Salsify
Salsify vs Endive
Endive
Salsify
Salsify vs Ginger
Ginger
Salsify
Salsify vs Jerusalem artichoke
Jerusalem artichoke
Nopales
Nopales vs Chayote
Chayote
Nopales
Nopales vs Celeriac
Celeriac
Nopales
Nopales vs Celery
Celery

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
13%
Salsify
10%
Nopales
Minerals Daily Need Coverage Score
16%
Salsify
23%
Nopales

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.025g)
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.
Which food is richer in vitamins?
?
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.