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  6. Seaweed vs. Nopales

Seaweed vs. Nopales — In-Depth Nutrition Comparison

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How are seaweed and nopales different?

  • Seaweed is richer in vitamin K, folate, iron, magnesium, vitamin B5, zinc, copper, and vitamin B2, while nopales are higher in manganese.
  • Seaweed covers your daily need for vitamin K, 51% more than nopales.
  • Seaweed contains 60 times more folate than nopales. Seaweed contains 180µg of folate, while nopales contain 3µg.
  • Nopales are lower in sodium.

Seaweed, kelp, raw and Nopales, raw types were used in this article.

Infographic

Seaweed vs Nopales 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 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 MagnesiumMagnesium +132.7%
Contains more IronIron +383.1%
Contains more CopperCopper +150%
Contains more ZincZinc +392%
Contains more PhosphorusPhosphorus +162.5%
Contains more PotassiumPotassium +188.8%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +128.5%
~equal in Calcium ~164mg
~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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
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 +316.7%
Contains more Vitamin B2Vitamin B2 +265.9%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +284.4%
Contains more Vitamin KVitamin K +1145.3%
Contains more FolateFolate +5900%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin AVitamin A +283.3%
Contains more Vitamin B6Vitamin B6 +3400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Nopales DV% diff.
Vitamin K 66µg 5.3µg 51%
Folate 180µg 3µg 44%
Iron 2.85mg 0.59mg 28%
Magnesium 121mg 52mg 16%
Manganese 0.2mg 0.457mg 11%
Vitamin B5 0.642mg 0.167mg 10%
Copper 0.13mg 0.052mg 9%
Zinc 1.23mg 0.25mg 9%
Sodium 233mg 21mg 9%
Vitamin B2 0.15mg 0.041mg 8%
Vitamin C 3mg 9.3mg 7%
Vitamin E 0.87mg 0mg 6%
Potassium 89mg 257mg 5%
Vitamin B6 0.002mg 0.07mg 5%
Fiber 1.3g 2.2g 4%
Phosphorus 42mg 16mg 4%
Vitamin B1 0.05mg 0.012mg 3%
Carbs 9.57g 3.33g 2%
Vitamin A 6µg 23µg 2%
Calories 43kcal 16kcal 1%
Protein 1.68g 1.32g 1%
Fats 0.56g 0.09g 1%
Choline 12.8mg 7.3mg 1%
Saturated fat 0.247g 0.016g 1%
Protein per 100 calories 3.9g 8.3g N/A
Calories per 10 g protein 256kcal 121kcal N/A
Weight per 100 calories 233g 625g N/A
Net carbs 8.27g 1.13g N/A
Calcium 168mg 164mg 0%
Sugar 0.6g 1.15g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.47mg 0.41mg 0%
Monounsaturated fat 0.098g 0.018g 0%
Polyunsaturated fat 0.047g 0.05g 0%
Tryptophan 0.048mg 0.014mg 0%
Threonine 0.055mg 0.04mg 0%
Isoleucine 0.076mg 0.049mg 0%
Leucine 0.083mg 0.077mg 0%
Lysine 0.082mg 0.059mg 0%
Methionine 0.025mg 0.015mg 0%
Phenylalanine 0.043mg 0.049mg 0%
Valine 0.072mg 0.059mg 0%
Histidine 0.024mg 0.025mg 0%
Omega-3 - EPA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +27.3%
Contains more FatsFats +522.2%
Contains more CarbsCarbs +187.4%
Contains more OtherOther +479.8%
Contains more WaterWater +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 Mono. FatMonounsaturated fat +444.4%
Contains less Sat. FatSaturated fat -93.5%
~equal in Polyunsaturated fat ~0.05g

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.