Sweet potato vs. Nopales — In-Depth Nutrition Comparison
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Differences between Sweet potato and Nopales
- Sweet potato has more Vitamin A RAE, Vitamin B6, Vitamin B5, Copper, Vitamin C, Vitamin B1, Vitamin B3, and Potassium, while Nopales has more Calcium, and Magnesium.
- Sweet potato's daily need coverage for Vitamin A RAE is 104% higher.
- Nopales contain 9 times less Vitamin B1 than Sweet potato. Sweet potato contains 0.107mg of Vitamin B1, while Nopales contain 0.012mg.
The food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Nopales, raw.
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
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Iron
+16.9%
Contains
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Phosphorus
+237.5%
Contains
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Potassium
+84.8%
Contains
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Zinc
+28%
Contains
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Copper
+209.6%
Contains
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Calcium
+331.6%
Contains
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Magnesium
+92.6%
Contains
less
Sodium
-41.7%
Contains
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Selenium
+250%
Equal in Manganese - 0.457
Contains
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Iron
+16.9%
Contains
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Phosphorus
+237.5%
Contains
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Potassium
+84.8%
Contains
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Zinc
+28%
Contains
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Copper
+209.6%
Contains
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Calcium
+331.6%
Contains
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Magnesium
+92.6%
Contains
less
Sodium
-41.7%
Contains
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Selenium
+250%
Equal in Manganese - 0.457
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
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Vitamin A
+4105.3%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+110.8%
Contains
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Vitamin B1
+791.7%
Contains
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Vitamin B2
+158.5%
Contains
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Vitamin B3
+262.7%
Contains
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Vitamin B5
+429.3%
Contains
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Vitamin B6
+308.6%
Contains
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Folate
+100%
Contains
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Vitamin K
+130.4%
Contains
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Vitamin A
+4105.3%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+110.8%
Contains
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Vitamin B1
+791.7%
Contains
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Vitamin B2
+158.5%
Contains
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Vitamin B3
+262.7%
Contains
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Vitamin B5
+429.3%
Contains
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Vitamin B6
+308.6%
Contains
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Folate
+100%
Contains
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Vitamin K
+130.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+52.3%
Contains
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Fats
+66.7%
Contains
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Carbs
+521.9%
Contains
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Other
+18.4%
Contains
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Water
+24.2%
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 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
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Protein
+52.3%
Contains
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Fats
+66.7%
Contains
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Carbs
+521.9%
Contains
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Other
+18.4%
Contains
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Water
+24.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+84%
Contains
less
Saturated Fat
-69.2%
Contains
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Monounsaturated Fat
+800%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.018 g
Polyunsaturated fat:
0.05 g
Contains
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Polyunsaturated fat
+84%
Contains
less
Saturated Fat
-69.2%
Contains
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Monounsaturated Fat
+800%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.41g | 1.13g |
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| Protein | 2.01g | 1.32g |
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| Fats | 0.15g | 0.09g |
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| Carbs | 20.71g | 3.33g |
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| Calories | 90kcal | 16kcal |
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| Starch | 7.05g |
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| Fructose | 0.5g |
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| Sugar | 6.48g | 1.15g |
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| Fiber | 3.3g | 2.2g |
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| Calcium | 38mg | 164mg |
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| Iron | 0.69mg | 0.59mg |
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| Magnesium | 27mg | 52mg |
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| Phosphorus | 54mg | 16mg |
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| Potassium | 475mg | 257mg |
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| Sodium | 36mg | 21mg |
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| Zinc | 0.32mg | 0.25mg |
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| Copper | 0.161mg | 0.052mg |
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| Manganese | 0.497mg | 0.457mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin A | 19218IU | 457IU |
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| Vitamin A RAE | 961µg | 23µg |
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| Vitamin E | 0.71mg | 0mg |
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| Vitamin C | 19.6mg | 9.3mg |
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| Vitamin B1 | 0.107mg | 0.012mg |
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| Vitamin B2 | 0.106mg | 0.041mg |
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| Vitamin B3 | 1.487mg | 0.41mg |
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| Vitamin B5 | 0.884mg | 0.167mg |
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| Vitamin B6 | 0.286mg | 0.07mg |
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| Folate | 6µg | 3µg |
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| Vitamin K | 2.3µg | 5.3µg |
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| Tryptophan | 0.04mg | 0.014mg |
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| Threonine | 0.107mg | 0.04mg |
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| Isoleucine | 0.07mg | 0.049mg |
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| Leucine | 0.118mg | 0.077mg |
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| Lysine | 0.084mg | 0.059mg |
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| Methionine | 0.037mg | 0.015mg |
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| Phenylalanine | 0.114mg | 0.049mg |
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| Valine | 0.11mg | 0.059mg |
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| Histidine | 0.039mg | 0.025mg |
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| Saturated Fat | 0.052g | 0.016g |
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| Monounsaturated Fat | 0.002g | 0.018g |
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| Polyunsaturated fat | 0.092g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
120%
10%
Minerals Daily Need Coverage Score
25%
23%
Comparison summary
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 5.33g)
Which food contains less Sodium?
Nopales contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 63)
Which food is cheaper?
Nopales is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)