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Turnip greens vs. Nopales — In-Depth Nutrition Comparison

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Important differences between Turnip greens and Nopales

  • Turnip greens has more Vitamin K, Vitamin A RAE, Folate, Copper, Vitamin C, Vitamin E , Vitamin B6, and Fiber, however, Nopales has more Magnesium, and Manganese.
  • Turnip greens's daily need coverage for Vitamin K is 302% more.

The food varieties used in the comparison are Turnip greens, cooked, boiled, drained, without salt and Nopales, raw.

Infographic

Turnip greens 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.
Contains more Iron +35.6%
Contains more Phosphorus +81.3%
Contains more Copper +386.5%
Contains more Selenium +28.6%
Contains more Calcium +19.7%
Contains more Magnesium +136.4%
Contains more Potassium +26.6%
Contains less Sodium -27.6%
Contains more Zinc +78.6%
Contains more Manganese +35.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +35.6%
Contains more Phosphorus +81.3%
Contains more Copper +386.5%
Contains more Selenium +28.6%
Contains more Calcium +19.7%
Contains more Magnesium +136.4%
Contains more Potassium +26.6%
Contains less Sodium -27.6%
Contains more Zinc +78.6%
Contains more Manganese +35.6%

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 more Vitamin A +1568.5%
Contains more Vitamin E +∞%
Contains more Vitamin C +194.6%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +75.6%
Contains more Vitamin B5 +64.1%
Contains more Vitamin B6 +157.1%
Contains more Folate +3833.3%
Contains more Vitamin K +6835.8%
Equal in Vitamin B3 - 0.41
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
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 +1568.5%
Contains more Vitamin E +∞%
Contains more Vitamin C +194.6%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +75.6%
Contains more Vitamin B5 +64.1%
Contains more Vitamin B6 +157.1%
Contains more Folate +3833.3%
Contains more Vitamin K +6835.8%
Equal in Vitamin B3 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +155.6%
Contains more Carbs +30.9%
Contains more Protein +15.8%
Equal in Water - 94.12
Equal in Other - 1.14
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 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 Fats +155.6%
Contains more Carbs +30.9%
Contains more Protein +15.8%
Equal in Water - 94.12
Equal in Other - 1.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +82%
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +20%
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +82%
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +20%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip greens Nopales Opinion
Net carbs 0.86g 1.13g Nopales
Protein 1.14g 1.32g Nopales
Fats 0.23g 0.09g Turnip greens
Carbs 4.36g 3.33g Turnip greens
Calories 20kcal 16kcal Turnip greens
Sugar 0.53g 1.15g Turnip greens
Fiber 3.5g 2.2g Turnip greens
Calcium 137mg 164mg Nopales
Iron 0.8mg 0.59mg Turnip greens
Magnesium 22mg 52mg Nopales
Phosphorus 29mg 16mg Turnip greens
Potassium 203mg 257mg Nopales
Sodium 29mg 21mg Nopales
Zinc 0.14mg 0.25mg Nopales
Copper 0.253mg 0.052mg Turnip greens
Manganese 0.337mg 0.457mg Nopales
Selenium 0.9µg 0.7µg Turnip greens
Vitamin A 7625IU 457IU Turnip greens
Vitamin A RAE 381µg 23µg Turnip greens
Vitamin E 1.88mg 0mg Turnip greens
Vitamin C 27.4mg 9.3mg Turnip greens
Vitamin B1 0.045mg 0.012mg Turnip greens
Vitamin B2 0.072mg 0.041mg Turnip greens
Vitamin B3 0.411mg 0.41mg Turnip greens
Vitamin B5 0.274mg 0.167mg Turnip greens
Vitamin B6 0.18mg 0.07mg Turnip greens
Folate 118µg 3µg Turnip greens
Vitamin K 367.6µg 5.3µg Turnip greens
Tryptophan 0.02mg 0.014mg Turnip greens
Threonine 0.063mg 0.04mg Turnip greens
Isoleucine 0.059mg 0.049mg Turnip greens
Leucine 0.105mg 0.077mg Turnip greens
Lysine 0.074mg 0.059mg Turnip greens
Methionine 0.026mg 0.015mg Turnip greens
Phenylalanine 0.07mg 0.049mg Turnip greens
Valine 0.078mg 0.059mg Turnip greens
Histidine 0.028mg 0.025mg Turnip greens
Saturated Fat 0.053g 0.016g Nopales
Monounsaturated Fat 0.015g 0.018g Nopales
Polyunsaturated fat 0.091g 0.05g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens 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
141%
Turnip greens
10%
Nopales
Minerals Daily Need Coverage Score
26%
Turnip greens
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.037g)
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.

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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.