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  6. Lotus root vs. Nopales

Lotus root vs. Nopales — In-Depth Nutrition Comparison

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What are the differences between lotus root and nopales?

  • Lotus root is higher in vitamin C, copper, vitamin B6, vitamin B2, vitamin B1, phosphorus, fiber, and potassium, yet nopales are higher in calcium and manganese.
  • Lotus root's daily need coverage for vitamin C is 39% more.
  • Lotus root has 13 times more vitamin B1 than nopales. While lotus root has 0.16mg of vitamin B1, nopales have only 0.012mg.
  • The glycemic index of nopales is lower.

We used Lotus root, raw and Nopales, raw types in this article.

Infographic

Lotus root vs Nopales infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 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 +116.3%
Contains more IronIron +96.6%
Contains more CopperCopper +394.2%
Contains more ZincZinc +56%
Contains more PhosphorusPhosphorus +525%
Contains more MagnesiumMagnesium +126.1%
Contains more CalciumCalcium +264.4%
Contains less SodiumSodium -47.5%
Contains more ManganeseManganese +75.1%
~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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8%
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 CVitamin C +373.1%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +436.6%
Contains more Vitamin B5Vitamin B5 +125.7%
Contains more Vitamin B6Vitamin B6 +268.6%
Contains more FolateFolate +333.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus root Nopales DV% diff.
Vitamin C 44mg 9.3mg 39%
Copper 0.257mg 0.052mg 23%
Vitamin B2 0.22mg 0.041mg 14%
Vitamin B6 0.258mg 0.07mg 14%
Calcium 45mg 164mg 12%
Phosphorus 100mg 16mg 12%
Vitamin B1 0.16mg 0.012mg 12%
Fiber 4.9g 2.2g 11%
Potassium 556mg 257mg 9%
Manganese 0.261mg 0.457mg 9%
Magnesium 23mg 52mg 7%
Iron 1.16mg 0.59mg 7%
Carbs 17.23g 3.33g 5%
Vitamin B5 0.377mg 0.167mg 4%
Vitamin K 5.3µg 4%
Calories 74kcal 16kcal 3%
Protein 2.6g 1.32g 3%
Vitamin A 0µg 23µg 3%
Folate 13µg 3µg 3%
Zinc 0.39mg 0.25mg 1%
Sodium 40mg 21mg 1%
Choline 7.3mg 1%
Protein per 100 calories 3.5g 8.3g N/A
Calories per 10 g protein 285kcal 121kcal N/A
Weight per 100 calories 135g 625g N/A
Fats 0.1g 0.09g 0%
Net carbs 12.33g 1.13g N/A
Sugar 1.15g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.4mg 0.41mg 0%
Saturated fat 0.03g 0.016g 0%
Monounsaturated fat 0.02g 0.018g 0%
Polyunsaturated fat 0.02g 0.05g 0%
Tryptophan 0.02mg 0.014mg 0%
Threonine 0.051mg 0.04mg 0%
Isoleucine 0.054mg 0.049mg 0%
Leucine 0.069mg 0.077mg 0%
Lysine 0.094mg 0.059mg 0%
Methionine 0.022mg 0.015mg 0%
Phenylalanine 0.047mg 0.049mg 0%
Valine 0.055mg 0.059mg 0%
Histidine 0.038mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 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 +97%
Contains more CarbsCarbs +417.4%
Contains more WaterWater +19%
~equal in Fats ~0.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 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 -46.7%
Contains more Poly. FatPolyunsaturated fat +150%
~equal in Monounsaturated fat ~0.018g

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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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.