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  6. Spirulina vs. Nopales

Spirulina vs. Nopales — In-Depth Nutrition Comparison

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How are spirulina and nopales different?

  • Spirulina is higher in copper, iron, vitamin B2, and vitamin B1; however, nopales are richer in calcium, manganese, vitamin C, vitamin A, magnesium, and fiber.
  • Daily need coverage for copper for spirulina is 61% higher.
  • Spirulina contains 19 times more vitamin B1 than nopales. While spirulina contains 0.222mg of vitamin B1, nopales contain only 0.012mg.

Seaweed, spirulina, raw and Nopales, raw are the varieties used in this article.

Infographic

Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 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 IronIron +372.9%
Contains more CopperCopper +1048.1%
Contains more MagnesiumMagnesium +173.7%
Contains more CalciumCalcium +1266.7%
Contains more PotassiumPotassium +102.4%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +45.5%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +145.7%
~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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
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 +1750%
Contains more Vitamin B2Vitamin B2 +734.1%
Contains more Vitamin B3Vitamin B3 +191.7%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +933.3%
Contains more Vitamin AVitamin A +666.7%
Contains more Vitamin B6Vitamin B6 +105.9%
Contains more Vitamin KVitamin K +112%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Nopales DV% diff.
Copper 0.597mg 0.052mg 61%
Iron 2.79mg 0.59mg 28%
Vitamin B2 0.342mg 0.041mg 23%
Vitamin B1 0.222mg 0.012mg 18%
Calcium 12mg 164mg 15%
Manganese 0.186mg 0.457mg 12%
Protein 5.92g 1.32g 9%
Vitamin C 0.9mg 9.3mg 9%
Magnesium 19mg 52mg 8%
Fiber 0.4g 2.2g 7%
Vitamin B3 1.196mg 0.41mg 5%
Potassium 127mg 257mg 4%
Sodium 98mg 21mg 3%
Vitamin E 0.49mg 0mg 3%
Vitamin B5 0.325mg 0.167mg 3%
Vitamin B6 0.034mg 0.07mg 3%
Vitamin A 3µg 23µg 2%
Vitamin K 2.5µg 5.3µg 2%
Folate 9µg 3µg 2%
Calories 26kcal 16kcal 1%
Phosphorus 11mg 16mg 1%
Saturated fat 0.135g 0.016g 1%
Protein per 100 calories 23g 8.3g N/A
Calories per 10 g protein 44kcal 121kcal N/A
Weight per 100 calories 385g 625g N/A
Fats 0.39g 0.09g 0%
Net carbs 2.02g 1.13g N/A
Carbs 2.42g 3.33g 0%
Sugar 0.3g 1.15g N/A
Zinc 0.2mg 0.25mg 0%
Selenium 0.7µg 0.7µg 0%
Choline 6.5mg 7.3mg 0%
Monounsaturated fat 0.034g 0.018g 0%
Polyunsaturated fat 0.106g 0.05g 0%
Tryptophan 0.096mg 0.014mg 0%
Threonine 0.306mg 0.04mg 0%
Isoleucine 0.331mg 0.049mg 0%
Leucine 0.509mg 0.077mg 0%
Lysine 0.312mg 0.059mg 0%
Methionine 0.118mg 0.015mg 0%
Phenylalanine 0.286mg 0.049mg 0%
Valine 0.362mg 0.059mg 0%
Histidine 0.112mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +348.5%
Contains more FatsFats +333.3%
Contains more CarbsCarbs +37.6%
Contains more OtherOther +90%
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 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 +88.9%
Contains more Poly. FatPolyunsaturated fat +112%
Contains less Sat. FatSaturated fat -88.1%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.