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  6. Beetroot vs. Nopales

Beetroot vs. Nopales — In-Depth Nutrition Comparison

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Summary of differences between beetroot and nopales

  • Beetroot has more folate, while nopales have more calcium, magnesium, and manganese.
  • Beetroot covers your daily need for folate 27% more than nopales.
  • Beetroot contains 6 times more sugar than nopales. While beetroot contains 6.76g of sugar, nopales contain only 1.15g.
  • Nopales have a lower glycemic index. The glycemic index of nopales is 7, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Beets, raw and Nopales, raw.

Infographic

Beetroot vs Nopales infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +26.5%
Contains more IronIron +35.6%
Contains more CopperCopper +44.2%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +150%
Contains more MagnesiumMagnesium +126.1%
Contains more CalciumCalcium +925%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +38.9%
~equal in Selenium ~0.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more FolateFolate +3533.3%
Contains more Vitamin CVitamin C +89.8%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin KVitamin K +2550%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.041mg
~equal in Vitamin B5 ~0.167mg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Nopales DV% diff.
Folate 109µg 3µg 27%
Calcium 16mg 164mg 15%
Magnesium 23mg 52mg 7%
Manganese 0.329mg 0.457mg 6%
Vitamin C 4.9mg 9.3mg 5%
Vitamin K 0.2µg 5.3µg 4%
Iron 0.8mg 0.59mg 3%
Copper 0.075mg 0.052mg 3%
Phosphorus 40mg 16mg 3%
Carbs 9.56g 3.33g 2%
Potassium 325mg 257mg 2%
Fiber 2.8g 2.2g 2%
Sodium 78mg 21mg 2%
Vitamin A 2µg 23µg 2%
Vitamin B1 0.031mg 0.012mg 2%
Calories 43kcal 16kcal 1%
Protein 1.61g 1.32g 1%
Zinc 0.35mg 0.25mg 1%
Protein per 100 calories 3.7g 8.3g N/A
Calories per 10 g protein 267kcal 121kcal N/A
Weight per 100 calories 233g 625g N/A
Fats 0.17g 0.09g 0%
Net carbs 6.76g 1.13g N/A
Sugar 6.76g 1.15g N/A
Vitamin E 0.04mg 0mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.04mg 0.041mg 0%
Vitamin B3 0.334mg 0.41mg 0%
Vitamin B5 0.155mg 0.167mg 0%
Vitamin B6 0.067mg 0.07mg 0%
Choline 6mg 7.3mg 0%
Saturated fat 0.027g 0.016g 0%
Monounsaturated fat 0.032g 0.018g 0%
Polyunsaturated fat 0.06g 0.05g 0%
Tryptophan 0.019mg 0.014mg 0%
Threonine 0.047mg 0.04mg 0%
Isoleucine 0.048mg 0.049mg 0%
Leucine 0.068mg 0.077mg 0%
Lysine 0.058mg 0.059mg 0%
Methionine 0.018mg 0.015mg 0%
Phenylalanine 0.046mg 0.049mg 0%
Valine 0.056mg 0.059mg 0%
Histidine 0.021mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +22%
Contains more FatsFats +88.9%
Contains more CarbsCarbs +187.1%
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +20%
Contains less Sat. FatSaturated fat -40.7%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.