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  6. Yardlong beans vs. Nopales

Yardlong beans vs. Nopales — In-Depth Nutrition Comparison

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Summary of differences between yardlong beans and nopales

  • Yardlong beans has more folate, vitamin C, vitamin B1, and phosphorus, while nopales have more calcium and manganese.
  • Nopales cover your daily need for calcium, 12% more than yardlong beans.
  • Yardlong beans contains 15 times more folate than nopales. While yardlong beans contains 45µg of folate, nopales contain only 3µg.
  • Nopales have a lower glycemic index. The glycemic index of nopales is 7, while the glycemic index of yardlong beans is 86.

These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Nopales, raw.

Infographic

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 PotassiumPotassium +12.8%
Contains more IronIron +66.1%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +256.3%
Contains less SodiumSodium -81%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +272.7%
Contains more CopperCopper +10.6%
Contains more ManganeseManganese +127.4%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
Contains more Vitamin CVitamin C +74.2%
Contains more Vitamin B1Vitamin B1 +608.3%
Contains more Vitamin B2Vitamin B2 +141.5%
Contains more Vitamin B3Vitamin B3 +53.7%
Contains more FolateFolate +1400%
Contains more Vitamin B5Vitamin B5 +227.5%
Contains more Vitamin B6Vitamin B6 +191.7%
~equal in Vitamin A ~23µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Nopales DV% diff.
Calcium 44mg 164mg 12%
Folate 45µg 3µg 11%
Manganese 0.201mg 0.457mg 11%
Fiber 2.2g 9%
Vitamin C 16.2mg 9.3mg 8%
Vitamin B1 0.085mg 0.012mg 6%
Phosphorus 57mg 16mg 6%
Iron 0.98mg 0.59mg 5%
Vitamin K 5.3µg 4%
Vitamin B6 0.024mg 0.07mg 4%
Vitamin B2 0.099mg 0.041mg 4%
Vitamin B5 0.051mg 0.167mg 2%
Protein 2.53g 1.32g 2%
Calories 47kcal 16kcal 2%
Carbs 9.18g 3.33g 2%
Magnesium 42mg 52mg 2%
Zinc 0.36mg 0.25mg 1%
Vitamin B3 0.63mg 0.41mg 1%
Sodium 4mg 21mg 1%
Choline 7.3mg 1%
Potassium 290mg 257mg 1%
Selenium 1.5µg 0.7µg 1%
Copper 0.047mg 0.052mg 1%
Fats 0.1g 0.09g 0%
Net carbs 9.18g 1.13g N/A
Sugar 1.15g N/A
Vitamin A 23µg 23µg 0%
Saturated fat 0.026g 0.016g 0%
Monounsaturated fat 0.009g 0.018g 0%
Polyunsaturated fat 0.042g 0.05g 0%
Tryptophan 0.029mg 0.014mg 0%
Threonine 0.094mg 0.04mg 0%
Isoleucine 0.135mg 0.049mg 0%
Leucine 0.18mg 0.077mg 0%
Lysine 0.166mg 0.059mg 0%
Methionine 0.036mg 0.015mg 0%
Phenylalanine 0.139mg 0.049mg 0%
Valine 0.146mg 0.059mg 0%
Histidine 0.082mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +91.7%
Contains more CarbsCarbs +175.7%
Contains more OtherOther +58.3%
~equal in Fats ~0.09g
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +19%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.