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  6. Eggplant vs. Nopales

Eggplant vs. Nopales — In-Depth Nutrition Comparison

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Important differences between eggplant and nopales

  • Eggplant has less calcium, manganese, magnesium, and vitamin C.
  • Nopales' daily need coverage for calcium is 15% more.
  • Eggplant has 7 times more folate than nopales. Eggplant has 22µg of folate, while nopales have 3µg.
  • Nopales are lower in sugar.
  • Eggplant has a higher glycemic index than nopales.

The food varieties used in the comparison are Eggplant, raw and Nopales, raw.

Infographic

Eggplant 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 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 CopperCopper +55.8%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -90.5%
Contains more MagnesiumMagnesium +271.4%
Contains more CalciumCalcium +1722.2%
Contains more PotassiumPotassium +12.2%
Contains more IronIron +156.5%
Contains more ZincZinc +56.3%
Contains more ManganeseManganese +97%
Contains more SeleniumSelenium +133.3%

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 7.3% 0% 0.33% 6% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17%
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 +225%
Contains more Vitamin B3Vitamin B3 +58.3%
Contains more Vitamin B5Vitamin B5 +68.3%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +633.3%
Contains more Vitamin CVitamin C +322.7%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B2Vitamin B2 +10.8%
Contains more Vitamin KVitamin K +51.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Eggplant Nopales DV% diff.
Calcium 9mg 164mg 16%
Manganese 0.232mg 0.457mg 10%
Magnesium 14mg 52mg 9%
Vitamin C 2.2mg 9.3mg 8%
Iron 0.23mg 0.59mg 5%
Folate 22µg 3µg 5%
Fiber 3g 2.2g 3%
Copper 0.081mg 0.052mg 3%
Vitamin A 1µg 23µg 2%
Vitamin E 0.3mg 0mg 2%
Vitamin B1 0.039mg 0.012mg 2%
Vitamin B5 0.281mg 0.167mg 2%
Vitamin K 3.5µg 5.3µg 2%
Fructose 1.54g 2%
Protein 0.98g 1.32g 1%
Carbs 5.88g 3.33g 1%
Potassium 229mg 257mg 1%
Zinc 0.16mg 0.25mg 1%
Phosphorus 24mg 16mg 1%
Sodium 2mg 21mg 1%
Selenium 0.3µg 0.7µg 1%
Vitamin B3 0.649mg 0.41mg 1%
Vitamin B6 0.084mg 0.07mg 1%
Calories 25kcal 16kcal 0%
Protein per 100 calories 3.9g 8.3g N/A
Calories per 10 g protein 255kcal 121kcal N/A
Weight per 100 calories 400g 625g N/A
Fats 0.18g 0.09g 0%
Net carbs 2.88g 1.13g N/A
Sugar 3.53g 1.15g N/A
Vitamin B2 0.037mg 0.041mg 0%
Choline 6.9mg 7.3mg 0%
Saturated fat 0.034g 0.016g 0%
Monounsaturated fat 0.016g 0.018g 0%
Polyunsaturated fat 0.076g 0.05g 0%
Tryptophan 0.009mg 0.014mg 0%
Threonine 0.037mg 0.04mg 0%
Isoleucine 0.045mg 0.049mg 0%
Leucine 0.064mg 0.077mg 0%
Lysine 0.047mg 0.059mg 0%
Methionine 0.011mg 0.015mg 0%
Phenylalanine 0.043mg 0.049mg 0%
Valine 0.053mg 0.059mg 0%
Histidine 0.023mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 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 FatsFats +100%
Contains more CarbsCarbs +76.6%
Contains more ProteinProtein +34.7%
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 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 +52%
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +12.5%

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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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.