Nopales vs. Edamame — In-Depth Nutrition Comparison

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A recap on the differences between nopales and edamame

Nopales have more calcium; however, edamame is higher in folate, copper, manganese, phosphorus, iron, vitamin K, vitamin B1, fiber, and zinc.
Edamame covers your daily folate needs 77% more than nopales.
Edamame contains 3 times less calcium than nopales. Nopales contain 164mg of calcium, while edamame contains 63mg.

Food varieties used in this article are Nopales, raw and Edamame, frozen, prepared.

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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.

Nopales

Edamame

Contains more CalciumCalcium

+160.3%

Contains more MagnesiumMagnesium	+23.1%
Contains more PotassiumPotassium	+69.6%
Contains more IronIron	+284.7%
Contains more CopperCopper	+563.5%
Contains more ZincZinc	+448%
Contains more PhosphorusPhosphorus	+956.3%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+124.1%
Contains more SeleniumSelenium	+14.3%

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.

Nopales

Edamame

Contains more Vitamin CVitamin C	+52.5%
Contains more Vitamin AVitamin A	+53.3%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1566.7%
Contains more Vitamin B2Vitamin B2	+278%
Contains more Vitamin B3Vitamin B3	+123.2%
Contains more Vitamin B5Vitamin B5	+136.5%
Contains more Vitamin B6Vitamin B6	+42.9%
Contains more Vitamin KVitamin K	+403.8%
Contains more FolateFolate	+10266.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	3µg	311µg	77%
Copper	0.052mg	0.345mg	33%
Manganese	0.457mg	1.024mg	25%
Phosphorus	16mg	169mg	22%
Protein	1.32g	11.91g	21%
Iron	0.59mg	2.27mg	21%
Vitamin K	5.3µg	26.7µg	18%
Vitamin B1	0.012mg	0.2mg	16%
Polyunsaturated fat	0.05g	2.156g	14%
Fiber	2.2g	5.2g	12%
Calcium	164mg	63mg	10%
Zinc	0.25mg	1.37mg	10%
Vitamin B2	0.041mg	0.155mg	9%
Choline	7.3mg	56.3mg	9%
Fats	0.09g	5.2g	8%
Calories	16kcal	121kcal	5%
Potassium	257mg	436mg	5%
Vitamin E	0mg	0.68mg	5%
Vitamin B5	0.167mg	0.395mg	5%
Vitamin C	9.3mg	6.1mg	4%
Magnesium	52mg	64mg	3%
Vitamin B3	0.41mg	0.915mg	3%
Saturated fat	0.016g	0.62g	3%
Monounsaturated fat	0.018g	1.282g	3%
Carbs	3.33g	8.91g	2%
Vitamin B6	0.07mg	0.1mg	2%
Starch		1.51g	1%
Sodium	21mg	6mg	1%
Vitamin A	23µg	15µg	1%
Protein per 100 calories	8.3g	9.8g	N/A
Calories per 10 g protein	121kcal	102kcal	N/A
Weight per 100 calories	625g	83g	N/A
Unsaturated / Saturated Fat ratio	4.3	5.5	N/A
Net carbs	1.13g	3.71g	N/A
Sugar	1.15g	2.18g	N/A
Selenium	0.7µg	0.8µg	0%
Trans fat	0g	0.009g	N/A
Tryptophan	0.014mg	0.126mg	0%
Threonine	0.04mg	0.331mg	0%
Isoleucine	0.049mg	0.3mg	0%
Leucine	0.077mg	0.745mg	0%
Lysine	0.059mg	0.745mg	0%
Methionine	0.015mg	0.141mg	0%
Phenylalanine	0.049mg	0.488mg	0%
Valine	0.059mg	0.324mg	0%
Histidine	0.025mg	0.267mg	0%
Fructose		0.12g	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - ALA		0.358g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		1.789g	N/A