Endive vs. Nopales — In-Depth Nutrition Comparison
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What are the main differences between endive and nopales?
- Endive is richer in vitamin K, folate, vitamin B5, vitamin A, vitamin B1, and copper, yet nopales are richer in calcium and magnesium.
- Endive's daily need coverage for vitamin K is 188% higher.
- Endive has 47 times more folate than nopales. Endive has 142µg of folate, while nopales have 3µg.
- Nopales have a lower glycemic index than endive.
We used Endive, raw and Nopales, raw types in this comparison.
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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.
| Contains more PotassiumPotassium | +22.2% |
| Contains more IronIron | +40.7% |
| Contains more CopperCopper | +90.4% |
| Contains more ZincZinc | +216% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more MagnesiumMagnesium | +246.7% |
| Contains more CalciumCalcium | +215.4% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more Vitamin AVitamin A | +369.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +566.7% |
| Contains more Vitamin B2Vitamin B2 | +82.9% |
| Contains more Vitamin B5Vitamin B5 | +438.9% |
| Contains more Vitamin KVitamin K | +4258.5% |
| Contains more FolateFolate | +4633.3% |
| Contains more Vitamin CVitamin C | +43.1% |
| Contains more Vitamin B6Vitamin B6 | +250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 231µg | 5.3µg | 188% |
| Folate | 142µg | 3µg | 35% |
| Vitamin B5 | 0.9mg | 0.167mg | 15% |
| Calcium | 52mg | 164mg | 11% |
| Magnesium | 15mg | 52mg | 9% |
| Vitamin A | 108µg | 23µg | 9% |
| Vitamin B1 | 0.08mg | 0.012mg | 6% |
| Copper | 0.099mg | 0.052mg | 5% |
| Zinc | 0.79mg | 0.25mg | 5% |
| Fiber | 3.1g | 2.2g | 4% |
| Vitamin B6 | 0.02mg | 0.07mg | 4% |
| Vitamin C | 6.5mg | 9.3mg | 3% |
| Iron | 0.83mg | 0.59mg | 3% |
| Vitamin E | 0.44mg | 0mg | 3% |
| Vitamin B2 | 0.075mg | 0.041mg | 3% |
| Potassium | 314mg | 257mg | 2% |
| Phosphorus | 28mg | 16mg | 2% |
| Manganese | 0.42mg | 0.457mg | 2% |
| Choline | 16.8mg | 7.3mg | 2% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Calories | 17kcal | 16kcal | 0% |
| Protein | 1.25g | 1.32g | 0% |
| Protein per 100 calories | 7.4g | 8.3g | N/A |
| Calories per 10 g protein | 136kcal | 121kcal | N/A |
| Weight per 100 calories | 588g | 625g | N/A |
| Fats | 0.2g | 0.09g | 0% |
| Net carbs | 0.25g | 1.13g | N/A |
| Carbs | 3.35g | 3.33g | 0% |
| Sugar | 0.25g | 1.15g | N/A |
| Sodium | 22mg | 21mg | 0% |
| Vitamin B3 | 0.4mg | 0.41mg | 0% |
| Saturated fat | 0.048g | 0.016g | 0% |
| Monounsaturated fat | 0.004g | 0.018g | 0% |
| Polyunsaturated fat | 0.087g | 0.05g | 0% |
| Tryptophan | 0.005mg | 0.014mg | 0% |
| Threonine | 0.05mg | 0.04mg | 0% |
| Isoleucine | 0.072mg | 0.049mg | 0% |
| Leucine | 0.098mg | 0.077mg | 0% |
| Lysine | 0.063mg | 0.059mg | 0% |
| Methionine | 0.014mg | 0.015mg | 0% |
| Phenylalanine | 0.053mg | 0.049mg | 0% |
| Valine | 0.063mg | 0.059mg | 0% |
| Histidine | 0.023mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +122.2% |
~equal in
Protein
~1.32g
~equal in
Carbs
~3.33g
~equal in
Water
~94.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +74% |
| Contains less Sat. FatSaturated fat | -66.7% |
| Contains more Mono. FatMonounsaturated fat | +350% |
