Chicory greens, raw vs Nopales, raw
Original comparison by NutriVerdict
Bottom line: Chicory greens, raw is the more nutrient-dense of the two, scoring 100 of 100 to 99 for Nopales, raw.
Chicory greens score 100 of 100 for nutrient density, just ahead of nopales at 99. Chicory has more protein (1.7 g vs 1.32 g) and more fiber (4 g vs 2.2 g) per 100 g, but nopales is lower in calories (16 vs 23) and lower in sodium (21 mg vs 45 mg).
Choose chicory greens when fiber and protein per serving matter more. Choose nopales when you want a lower-calorie, lower-sodium option. The score difference is small, so either fits comfortably as a nutrient-dense vegetable choice; nopales' lower numbers across the board reflect its higher water content.
Head to head, per 100 g
| Metric | Chicory greens, raw | Nopales, raw |
|---|---|---|
| Nutrient Density Score | 100 | 99 |
| Calories | 23 kcal | 16 kcal |
| Protein | 1.7 g | 1.3 g |
| Carbohydrate | 4.7 g | 3.3 g |
| Dietary fiber | 4 g | 2.2 g |
| Sugars | 0.7 g | 1.2 g |
| Total fat | 0.3 g | 0.1 g |
| Saturated fat | 0.1 g | 0 g |
| Sodium | 45 mg | 21 mg |
| Potassium | 420 mg | 257 mg |
| Calcium | 100 mg | 164 mg |
| Iron | 0.9 mg | 0.6 mg |
| Magnesium | 30 mg | 52 mg |
| Vitamin C | 24 mg | 9.3 mg |
| Vitamin A | 286 ug | 23 ug |
| Vitamin E | 2.3 mg | 0 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Chicory greens, raw healthier than Nopales, raw?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Chicory greens, raw scores higher, 100 of 100 to 99. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Chicory greens, raw or Nopales, raw?
Chicory greens, raw has more protein, 1.7 g per 100 g to 1.3 g.
Which has fewer calories?
Nopales, raw is lower in calories, 16 kcal per 100 g to 23 kcal.
Which has more fiber?
Chicory greens, raw has more dietary fiber, 4 g per 100 g to 2.2 g.