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  6. Vegetable vs. Nopales

Vegetable vs. Nopales — In-Depth Nutrition Comparison

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What are the differences between vegetable and nopales?

  • Vegetable is higher in vitamin A, vitamin K, fiber, and vitamin B2, yet nopales are higher in calcium, magnesium, and vitamin C.
  • Vegetable's daily need coverage for vitamin A is 76% more.
  • Vegetable has 6 times more folate than nopales. While vegetable has 19µg of folate, nopales have only 3µg.
  • The glycemic index of nopales is lower.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Nopales, raw types in this article.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 IronIron +39%
Contains more CopperCopper +59.6%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +218.8%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +556%
Contains more PotassiumPotassium +52.1%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +20.6%
Contains more SeleniumSelenium +133.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 7.7% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
Contains more Vitamin AVitamin A +830.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +491.7%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +107.6%
Contains more Vitamin KVitamin K +343.4%
Contains more FolateFolate +533.3%
Contains more Vitamin CVitamin C +190.6%
Contains more Vitamin B5Vitamin B5 +10.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Nopales DV% diff.
Vitamin A 214µg 23µg 21%
Vitamin K 23.5µg 5.3µg 15%
Calcium 25mg 164mg 14%
Fiber 4.4g 2.2g 9%
Vitamin C 3.2mg 9.3mg 7%
Magnesium 22mg 52mg 7%
Vitamin B2 0.12mg 0.041mg 6%
Phosphorus 51mg 16mg 5%
Vitamin B1 0.071mg 0.012mg 5%
Folate 19µg 3µg 4%
Protein 2.86g 1.32g 3%
Carbs 13.09g 3.33g 3%
Potassium 169mg 257mg 3%
Iron 0.82mg 0.59mg 3%
Copper 0.083mg 0.052mg 3%
Vitamin E 0.38mg 0mg 3%
Manganese 0.379mg 0.457mg 3%
Vitamin B3 0.851mg 0.41mg 3%
Choline 24.1mg 7.3mg 3%
Calories 65kcal 16kcal 2%
Zinc 0.49mg 0.25mg 2%
Sodium 35mg 21mg 1%
Selenium 0.3µg 0.7µg 1%
Protein per 100 calories 4.4g 8.3g N/A
Calories per 10 g protein 227kcal 121kcal N/A
Weight per 100 calories 154g 625g N/A
Fats 0.15g 0.09g 0%
Net carbs 8.69g 1.13g N/A
Sugar 3.12g 1.15g N/A
Vitamin B5 0.151mg 0.167mg 0%
Vitamin B6 0.074mg 0.07mg 0%
Saturated fat 0.031g 0.016g 0%
Monounsaturated fat 0.01g 0.018g 0%
Polyunsaturated fat 0.072g 0.05g 0%
Tryptophan 0.029mg 0.014mg 0%
Threonine 0.115mg 0.04mg 0%
Isoleucine 0.139mg 0.049mg 0%
Leucine 0.19mg 0.077mg 0%
Lysine 0.17mg 0.059mg 0%
Methionine 0.034mg 0.015mg 0%
Phenylalanine 0.12mg 0.049mg 0%
Valine 0.149mg 0.059mg 0%
Histidine 0.073mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +116.7%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +293.1%
Contains more WaterWater +13.1%
Contains more OtherOther +70.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 more Poly. FatPolyunsaturated fat +44%
Contains less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +80%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.