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  6. Salsify vs. Nopales

Salsify vs. Nopales — In-Depth Nutrition Comparison

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Differences between salsify and nopales

  • Salsify has more vitamin B6, vitamin B2, and phosphorus, while nopales have more calcium, manganese, vitamin A, magnesium, and vitamin C.
  • Nopales' daily need coverage for calcium is 12% higher.
  • Nopales contain 4 times less vitamin B2 than salsify. Salsify contains 0.173mg of vitamin B2, while nopales contain 0.041mg.

The food types used in this comparison are Salsify, cooked, boiled, drained, without salt and Nopales, raw.

Infographic

Salsify vs Nopales infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
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 CopperCopper +34.6%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -23.8%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +248.9%
Contains more ManganeseManganese +117.6%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~257mg
~equal in Iron ~0.59mg

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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +322%
Contains more Vitamin B5Vitamin B5 +65.3%
Contains more Vitamin B6Vitamin B6 +211.4%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +102.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Nopales DV% diff.
Calcium 47mg 164mg 12%
Manganese 0.21mg 0.457mg 11%
Vitamin B6 0.218mg 0.07mg 11%
Vitamin B2 0.173mg 0.041mg 10%
Magnesium 18mg 52mg 8%
Phosphorus 56mg 16mg 6%
Vitamin C 4.6mg 9.3mg 5%
Carbs 15.36g 3.33g 4%
Fiber 3.1g 2.2g 4%
Vitamin B1 0.056mg 0.012mg 4%
Vitamin K 0.3µg 5.3µg 4%
Calories 68kcal 16kcal 3%
Protein 2.73g 1.32g 3%
Vitamin A 0µg 23µg 3%
Folate 15µg 3µg 3%
Choline 25.9mg 7.3mg 3%
Copper 0.07mg 0.052mg 2%
Vitamin B5 0.276mg 0.167mg 2%
Potassium 283mg 257mg 1%
Vitamin E 0.19mg 0mg 1%
Protein per 100 calories 4g 8.3g N/A
Calories per 10 g protein 249kcal 121kcal N/A
Weight per 100 calories 147g 625g N/A
Fats 0.17g 0.09g 0%
Net carbs 12.26g 1.13g N/A
Iron 0.55mg 0.59mg 0%
Sugar 2.9g 1.15g N/A
Zinc 0.3mg 0.25mg 0%
Sodium 16mg 21mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B3 0.392mg 0.41mg 0%
Saturated fat 0.041g 0.016g 0%
Monounsaturated fat 0.003g 0.018g 0%
Polyunsaturated fat 0.074g 0.05g 0%
Tryptophan 0.014mg 0%
Threonine 0.04mg 0%
Isoleucine 0.049mg 0%
Leucine 0.077mg 0%
Lysine 0.059mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.049mg 0%
Valine 0.059mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +106.8%
Contains more FatsFats +88.9%
Contains more CarbsCarbs +361.3%
Contains more WaterWater +16.2%
Contains more OtherOther +54.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 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 more Poly. FatPolyunsaturated fat +48%
Contains less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +500%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.