Potato vs. Nopales — In-Depth Nutrition Comparison

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What are the differences between potatoes and nopales?

Potatoes are higher in vitamin B6, potassium, phosphorus, copper, vitamin B3, folate, and iron, yet nopales are higher in calcium, manganese, and vitamin A.
Potatoes' daily need coverage for vitamin B6 is 19% more.
Potatoes have 9 times more folate than nopales. While potatoes have 28µg of folate, nopales have only 3µg.
The glycemic index of nopales is lower.

We used Potatoes, baked, flesh, and skin, without salt and Nopales, raw types in this article.

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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.

Potato

Nopales

Contains more PotassiumPotassium	+108.2%
Contains more IronIron	+83.1%
Contains more CopperCopper	+126.9%
Contains more ZincZinc	+44%
Contains more PhosphorusPhosphorus	+337.5%
Contains less SodiumSodium	-52.4%

Contains more MagnesiumMagnesium	+85.7%
Contains more CalciumCalcium	+993.3%
Contains more ManganeseManganese	+108.7%
Contains more SeleniumSelenium	+75%

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.

Potato

Nopales

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+433.3%
Contains more Vitamin B2Vitamin B2	+17.1%
Contains more Vitamin B3Vitamin B3	+243.9%
Contains more Vitamin B5Vitamin B5	+125.1%
Contains more Vitamin B6Vitamin B6	+344.3%
Contains more FolateFolate	+833.3%

Contains more Vitamin AVitamin A	+2200%
Contains more Vitamin KVitamin K	+165%

~equal in Vitamin C ~9.3mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.311mg	0.07mg	19%
Calcium	15mg	164mg	15%
Manganese	0.219mg	0.457mg	10%
Potassium	535mg	257mg	8%
Phosphorus	70mg	16mg	8%
Copper	0.118mg	0.052mg	7%
Starch	17.27g		7%
Carbs	21.15g	3.33g	6%
Magnesium	28mg	52mg	6%
Iron	1.08mg	0.59mg	6%
Vitamin B3	1.41mg	0.41mg	6%
Folate	28µg	3µg	6%
Calories	93kcal	16kcal	4%
Vitamin B1	0.064mg	0.012mg	4%
Vitamin B5	0.376mg	0.167mg	4%
Vitamin K	2µg	5.3µg	3%
Protein	2.5g	1.32g	2%
Vitamin A	1µg	23µg	2%
Zinc	0.36mg	0.25mg	1%
Selenium	0.4µg	0.7µg	1%
Vitamin B2	0.048mg	0.041mg	1%
Choline	14.8mg	7.3mg	1%
Protein per 100 calories	2.7g	8.3g	N/A
Calories per 10 g protein	372kcal	121kcal	N/A
Weight per 100 calories	108g	625g	N/A
Fats	0.13g	0.09g	0%
Vitamin C	9.6mg	9.3mg	0%
Net carbs	18.95g	1.13g	N/A
Sugar	1.18g	1.15g	N/A
Fiber	2.2g	2.2g	0%
Sodium	10mg	21mg	0%
Vitamin E	0.04mg	0mg	0%
Saturated fat	0.034g	0.016g	0%
Monounsaturated fat	0.003g	0.018g	0%
Polyunsaturated fat	0.057g	0.05g	0%
Tryptophan	0.025mg	0.014mg	0%
Threonine	0.081mg	0.04mg	0%
Isoleucine	0.08mg	0.049mg	0%
Leucine	0.119mg	0.077mg	0%
Lysine	0.13mg	0.059mg	0%
Methionine	0.038mg	0.015mg	0%
Phenylalanine	0.099mg	0.049mg	0%
Valine	0.125mg	0.059mg	0%
Histidine	0.042mg	0.025mg	0%
Fructose	0.34g		0%