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  6. Nopales vs. Wakame

Nopales vs. Wakame — In-Depth Nutrition Comparison

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Important differences between nopales and wakame

  • Nopales have less folate, manganese, copper, iron, vitamin B2, magnesium, vitamin B5, phosphorus, and vitamin B3.
  • Wakame's daily need coverage for folate is 48% more.
  • Nopales are lower in sodium.

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

Infographic

Nopales vs Wakame infographic
Infographic link

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.
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%
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +414%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +105.8%
Contains more IronIron +269.5%
Contains more CopperCopper +446.2%
Contains more ZincZinc +52%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +206.3%
~equal in Calcium ~150mg
~equal in Selenium ~0.7µg

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.
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%
Wakame
Wakame
6
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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin AVitamin A +27.8%
Contains more Vitamin B6Vitamin B6 +3400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +461%
Contains more Vitamin B3Vitamin B3 +290.2%
Contains more Vitamin B5Vitamin B5 +317.4%
Contains more FolateFolate +6433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.3µg

All nutrients comparison - raw data values

Nutrient Nopales Wakame DV% diff.
Folate 3µg 196µg 48%
Manganese 0.457mg 1.4mg 41%
Sodium 21mg 872mg 37%
Copper 0.052mg 0.284mg 26%
Iron 0.59mg 2.18mg 20%
Vitamin B2 0.041mg 0.23mg 15%
Magnesium 52mg 107mg 13%
Vitamin B5 0.167mg 0.697mg 11%
Phosphorus 16mg 80mg 9%
Vitamin C 9.3mg 3mg 7%
Fiber 2.2g 0.5g 7%
Vitamin E 0mg 1mg 7%
Vitamin B3 0.41mg 1.6mg 7%
Potassium 257mg 50mg 6%
Vitamin B6 0.07mg 0.002mg 5%
Vitamin B1 0.012mg 0.06mg 4%
Protein 1.32g 3.03g 3%
Carbs 3.33g 9.14g 2%
Calories 16kcal 45kcal 1%
Fats 0.09g 0.64g 1%
Calcium 164mg 150mg 1%
Zinc 0.25mg 0.38mg 1%
Vitamin A 23µg 18µg 1%
Choline 7.3mg 13.9mg 1%
Saturated fat 0.016g 0.13g 1%
Polyunsaturated fat 0.05g 0.218g 1%
Protein per 100 calories 8.3g 6.7g N/A
Calories per 10 g protein 121kcal 149kcal N/A
Weight per 100 calories 625g 222g N/A
Net carbs 1.13g 8.64g N/A
Sugar 1.15g 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin K 5.3µg 5.3µg 0%
Monounsaturated fat 0.018g 0.058g 0%
Tryptophan 0.014mg 0.035mg 0%
Threonine 0.04mg 0.165mg 0%
Isoleucine 0.049mg 0.087mg 0%
Leucine 0.077mg 0.257mg 0%
Lysine 0.059mg 0.112mg 0%
Methionine 0.015mg 0.063mg 0%
Phenylalanine 0.049mg 0.112mg 0%
Valine 0.059mg 0.209mg 0%
Histidine 0.025mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +17.7%
Contains more ProteinProtein +129.5%
Contains more FatsFats +611.1%
Contains more CarbsCarbs +174.5%
Contains more OtherOther +531.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +222.2%
Contains more Poly. FatPolyunsaturated fat +336%

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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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.