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  6. Spinach vs. Nopales

Spinach vs. Nopales — In-Depth Nutrition Comparison

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Differences between Spinach and Nopales

  • Nopales contain less Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Vitamin B2, Vitamin E , Copper, Vitamin B6, and Magnesium than Spinach.
  • Spinach's daily need coverage for Vitamin K is 407% higher.

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

Infographic

Spinach 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.
Spinach
Spinach
8
:
2
Nopales
Nopales
Contains more Iron +505.1%
Contains more Magnesium +67.3%
Contains more Phosphorus +250%
Contains more Potassium +81.3%
Contains more Zinc +204%
Contains more Copper +234.6%
Contains more Manganese +104.6%
Contains more Selenium +114.3%
Contains more Calcium +20.6%
Contains less Sodium -70%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +505.1%
Contains more Magnesium +67.3%
Contains more Phosphorus +250%
Contains more Potassium +81.3%
Contains more Zinc +204%
Contains more Copper +234.6%
Contains more Manganese +104.6%
Contains more Selenium +114.3%
Contains more Calcium +20.6%
Contains less Sodium -70%

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.
Spinach
Spinach
9
:
1
Nopales
Nopales
Contains more Vitamin A +2193.4%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +691.7%
Contains more Vitamin B2 +475.6%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B6 +245.7%
Contains more Folate +4766.7%
Contains more Vitamin K +9213.2%
Contains more Vitamin B5 +15.2%
Equal in Vitamin C - 9.3
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +2193.4%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +691.7%
Contains more Vitamin B2 +475.6%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B6 +245.7%
Contains more Folate +4766.7%
Contains more Vitamin K +9213.2%
Contains more Vitamin B5 +15.2%
Equal in Vitamin C - 9.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Nopales
Nopales
Contains more Protein +125%
Contains more Fats +188.9%
Contains more Carbs +12.6%
Contains more Other +58.8%
Equal in Water - 94.12
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +125%
Contains more Fats +188.9%
Contains more Carbs +12.6%
Contains more Other +58.8%
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Nopales
Nopales
Contains more Polyunsaturated fat +118%
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +200%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +118%
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Nopales Opinion
Net carbs 1.35g 1.13g Spinach
Protein 2.97g 1.32g Spinach
Fats 0.26g 0.09g Spinach
Carbs 3.75g 3.33g Spinach
Calories 23kcal 16kcal Spinach
Sugar 0.43g 1.15g Spinach
Fiber 2.4g 2.2g Spinach
Calcium 136mg 164mg Nopales
Iron 3.57mg 0.59mg Spinach
Magnesium 87mg 52mg Spinach
Phosphorus 56mg 16mg Spinach
Potassium 466mg 257mg Spinach
Sodium 70mg 21mg Nopales
Zinc 0.76mg 0.25mg Spinach
Copper 0.174mg 0.052mg Spinach
Manganese 0.935mg 0.457mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 457IU Spinach
Vitamin A RAE 524µg 23µg Spinach
Vitamin E 2.08mg 0mg Spinach
Vitamin C 9.8mg 9.3mg Spinach
Vitamin B1 0.095mg 0.012mg Spinach
Vitamin B2 0.236mg 0.041mg Spinach
Vitamin B3 0.49mg 0.41mg Spinach
Vitamin B5 0.145mg 0.167mg Nopales
Vitamin B6 0.242mg 0.07mg Spinach
Folate 146µg 3µg Spinach
Vitamin K 493.6µg 5.3µg Spinach
Tryptophan 0.04mg 0.014mg Spinach
Threonine 0.127mg 0.04mg Spinach
Isoleucine 0.152mg 0.049mg Spinach
Leucine 0.231mg 0.077mg Spinach
Lysine 0.182mg 0.059mg Spinach
Methionine 0.055mg 0.015mg Spinach
Phenylalanine 0.134mg 0.049mg Spinach
Valine 0.168mg 0.059mg Spinach
Histidine 0.066mg 0.025mg Spinach
Saturated Fat 0.043g 0.016g Nopales
Monounsaturated Fat 0.006g 0.018g Nopales
Polyunsaturated fat 0.109g 0.05g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
10%
Nopales
Minerals Daily Need Coverage Score
52%
Spinach
23%
Nopales

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.72g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 25)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.