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  6. Seaweed vs. Nopales

Seaweed vs. Nopales — In-Depth Nutrition Comparison

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How are Seaweed and Nopales different?

  • Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Vitamin B5, Zinc, Copper, and Vitamin B2, while Nopales are higher in Manganese.
  • Seaweed covers your daily need of Vitamin K 51% more than Nopales.
  • Seaweed contains 60 times more Folate than Nopales. Seaweed contains 180µg of Folate, while Nopales contain 3µg.
  • Nopales are lower in Sodium.

Seaweed, kelp, raw and Nopales, raw types were used in this article.

Infographic

Seaweed 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.
Seaweed
Seaweed
6
:
3
Nopales
Nopales
Contains more Iron +383.1%
Contains more Magnesium +132.7%
Contains more Phosphorus +162.5%
Contains more Zinc +392%
Contains more Copper +150%
Contains more Potassium +188.8%
Contains less Sodium -91%
Contains more Manganese +128.5%
Equal in Calcium - 164
Equal in Selenium - 0.7
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +383.1%
Contains more Magnesium +132.7%
Contains more Phosphorus +162.5%
Contains more Zinc +392%
Contains more Copper +150%
Contains more Potassium +188.8%
Contains less Sodium -91%
Contains more Manganese +128.5%
Equal in Calcium - 164
Equal in Selenium - 0.7

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.
Seaweed
Seaweed
7
:
3
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +265.9%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +284.4%
Contains more Folate +5900%
Contains more Vitamin K +1145.3%
Contains more Vitamin A +294%
Contains more Vitamin C +210%
Contains more Vitamin B6 +3400%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 +316.7%
Contains more Vitamin B2 +265.9%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +284.4%
Contains more Folate +5900%
Contains more Vitamin K +1145.3%
Contains more Vitamin A +294%
Contains more Vitamin C +210%
Contains more Vitamin B6 +3400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Nopales
Nopales
Contains more Protein +27.3%
Contains more Fats +522.2%
Contains more Carbs +187.4%
Contains more Other +479.8%
Contains more Water +15.4%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +27.3%
Contains more Fats +522.2%
Contains more Carbs +187.4%
Contains more Other +479.8%
Contains more Water +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Nopales
Nopales
Contains more Monounsaturated Fat +444.4%
Contains less Saturated Fat -93.5%
Equal in Polyunsaturated fat - 0.05
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +444.4%
Contains less Saturated Fat -93.5%
Equal in Polyunsaturated fat - 0.05

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Nopales Opinion
Net carbs 8.27g 1.13g Seaweed
Protein 1.68g 1.32g Seaweed
Fats 0.56g 0.09g Seaweed
Carbs 9.57g 3.33g Seaweed
Calories 43kcal 16kcal Seaweed
Sugar 0.6g 1.15g Seaweed
Fiber 1.3g 2.2g Nopales
Calcium 168mg 164mg Seaweed
Iron 2.85mg 0.59mg Seaweed
Magnesium 121mg 52mg Seaweed
Phosphorus 42mg 16mg Seaweed
Potassium 89mg 257mg Nopales
Sodium 233mg 21mg Nopales
Zinc 1.23mg 0.25mg Seaweed
Copper 0.13mg 0.052mg Seaweed
Manganese 0.2mg 0.457mg Nopales
Selenium 0.7µg 0.7µg
Vitamin A 116IU 457IU Nopales
Vitamin A RAE 6µg 23µg Nopales
Vitamin E 0.87mg 0mg Seaweed
Vitamin C 3mg 9.3mg Nopales
Vitamin B1 0.05mg 0.012mg Seaweed
Vitamin B2 0.15mg 0.041mg Seaweed
Vitamin B3 0.47mg 0.41mg Seaweed
Vitamin B5 0.642mg 0.167mg Seaweed
Vitamin B6 0.002mg 0.07mg Nopales
Folate 180µg 3µg Seaweed
Vitamin K 66µg 5.3µg Seaweed
Tryptophan 0.048mg 0.014mg Seaweed
Threonine 0.055mg 0.04mg Seaweed
Isoleucine 0.076mg 0.049mg Seaweed
Leucine 0.083mg 0.077mg Seaweed
Lysine 0.082mg 0.059mg Seaweed
Methionine 0.025mg 0.015mg Seaweed
Phenylalanine 0.043mg 0.049mg Nopales
Valine 0.072mg 0.059mg Seaweed
Histidine 0.024mg 0.025mg Nopales
Saturated Fat 0.247g 0.016g Nopales
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.018g Seaweed
Polyunsaturated fat 0.047g 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
36%
Seaweed
10%
Nopales
Minerals Daily Need Coverage Score
41%
Seaweed
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.55g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 212mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.231g)
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 ($)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.