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  6. Savoy cabbage vs. Nopales

Savoy cabbage vs. Nopales — In-Depth Nutrition Comparison

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What are the differences between savoy cabbage and nopales?

  • Savoy cabbage is higher in vitamin K, vitamin C, folate, vitamin A, and vitamin B6, yet nopales are higher in calcium, manganese, and magnesium.
  • Savoy cabbage's daily need coverage for vitamin K is 53% more.
  • Savoy cabbage has 27 times more folate than nopales. While savoy cabbage has 80µg of folate, nopales have only 3µg.
  • The glycemic index of nopales is lower.

We used Cabbage, savoy, raw and Nopales, raw types in this article.

Infographic

Savoy cabbage vs Nopales 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
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 CopperCopper +19.2%
Contains more PhosphorusPhosphorus +162.5%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +368.6%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +47.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +153.9%
~equal in Zinc ~0.25mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
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 +233.3%
Contains more Vitamin AVitamin A +117.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +483.3%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin KVitamin K +1198.1%
Contains more FolateFolate +2566.7%
Contains more CholineCholine +68.5%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Nopales DV% diff.
Vitamin K 68.8µg 5.3µg 53%
Vitamin C 31mg 9.3mg 24%
Folate 80µg 3µg 19%
Calcium 35mg 164mg 13%
Manganese 0.18mg 0.457mg 12%
Vitamin B6 0.19mg 0.07mg 9%
Magnesium 28mg 52mg 6%
Vitamin B1 0.07mg 0.012mg 5%
Fiber 3.1g 2.2g 4%
Phosphorus 42mg 16mg 4%
Vitamin A 50µg 23µg 3%
Iron 0.4mg 0.59mg 2%
Choline 12.3mg 7.3mg 1%
Vitamin B3 0.3mg 0.41mg 1%
Vitamin B2 0.03mg 0.041mg 1%
Protein 2g 1.32g 1%
Calories 27kcal 16kcal 1%
Vitamin E 0.17mg 0mg 1%
Copper 0.062mg 0.052mg 1%
Potassium 230mg 257mg 1%
Carbs 6.1g 3.33g 1%
Fats 0.1g 0.09g 0%
Net carbs 3g 1.13g N/A
Sugar 2.27g 1.15g N/A
Zinc 0.27mg 0.25mg 0%
Sodium 28mg 21mg 0%
Selenium 0.9µg 0.7µg 0%
Vitamin B5 0.187mg 0.167mg 0%
Saturated fat 0.013g 0.016g 0%
Monounsaturated fat 0.007g 0.018g 0%
Polyunsaturated fat 0.049g 0.05g 0%
Tryptophan 0.02mg 0.014mg 0%
Threonine 0.069mg 0.04mg 0%
Isoleucine 0.101mg 0.049mg 0%
Leucine 0.103mg 0.077mg 0%
Lysine 0.094mg 0.059mg 0%
Methionine 0.02mg 0.015mg 0%
Phenylalanine 0.064mg 0.049mg 0%
Valine 0.085mg 0.059mg 0%
Histidine 0.041mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 ProteinProtein +51.5%
Contains more CarbsCarbs +83.2%
Contains more OtherOther +42.5%
~equal in Fats ~0.09g
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +157.1%
~equal in Polyunsaturated fat ~0.05g

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.