Kale, raw vs Nopales, raw
Original comparison by NutriVerdict
Bottom line: Kale, raw and Nopales, raw score the same on nutrient density, 99 of 100.
Kale and nopales both score 99 of 100 for nutrient density, an even match. Kale carries more than double the calories of nopales (35 vs 16 per 100 g) and more than double the protein (2.92 g vs 1.32 g), plus almost double the fiber (4.1 g vs 2.2 g). Nopales is lower in sodium (21 mg vs 53 mg).
Choose kale when more protein and fiber per serving matter and the extra calories aren't a concern. Choose nopales for a lighter, lower-sodium vegetable, particularly in larger portions. With identical scores, the choice comes down to which nutrient profile fits the dish, not which food is better overall.
Head to head, per 100 g
| Metric | Kale, raw | Nopales, raw |
|---|---|---|
| Nutrient Density Score | 99 | 99 |
| Calories | 35 kcal | 16 kcal |
| Protein | 2.9 g | 1.3 g |
| Carbohydrate | 4.4 g | 3.3 g |
| Dietary fiber | 4.1 g | 2.2 g |
| Sugars | 1 g | 1.2 g |
| Total fat | 1.5 g | 0.1 g |
| Saturated fat | 0.2 g | 0 g |
| Sodium | 53 mg | 21 mg |
| Potassium | 348 mg | 257 mg |
| Calcium | 254 mg | 164 mg |
| Iron | 1.6 mg | 0.6 mg |
| Magnesium | 33 mg | 52 mg |
| Vitamin C | 93 mg | 9.3 mg |
| Vitamin A | 241 ug | 23 ug |
| Vitamin E | 0.7 mg | 0 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Which has more protein, Kale, raw or Nopales, raw?
Kale, raw has more protein, 2.9 g per 100 g to 1.3 g.
Which has fewer calories?
Nopales, raw is lower in calories, 16 kcal per 100 g to 35 kcal.
Which has more fiber?
Kale, raw has more dietary fiber, 4.1 g per 100 g to 2.2 g.