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Nopales vs. Chayote — In-Depth Nutrition Comparison

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Important differences between Nopales and Chayote

  • Nopales have more Calcium, Manganese, and Magnesium, however, Chayote have more Folate, and Copper.
  • Chayote's daily need coverage for Folate is 23% more.
  • Nopales have 10 times more Calcium than Chayote. Nopales have 164mg of Calcium, while Chayote has 17mg.

The food varieties used in the comparison are Nopales, raw and Chayote, fruit, raw.

Infographic

Nopales vs Chayote 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.
Contains more Calcium +864.7%
Contains more Iron +73.5%
Contains more Magnesium +333.3%
Contains more Potassium +105.6%
Contains more Manganese +141.8%
Contains more Selenium +250%
Contains more Phosphorus +12.5%
Contains less Sodium -90.5%
Contains more Zinc +196%
Contains more Copper +136.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +864.7%
Contains more Iron +73.5%
Contains more Magnesium +333.3%
Contains more Potassium +105.6%
Contains more Manganese +141.8%
Contains more Selenium +250%
Contains more Phosphorus +12.5%
Contains less Sodium -90.5%
Contains more Zinc +196%
Contains more Copper +136.5%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +20.8%
Contains more Vitamin B2 +41.4%
Contains more Vitamin K +29.3%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +108.3%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +49.1%
Contains more Folate +3000%
Contains more Choline +26%
Equal in Vitamin B6 - 0.076
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 4% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 6% 11%
Contains more Vitamin A +∞%
Contains more Vitamin C +20.8%
Contains more Vitamin B2 +41.4%
Contains more Vitamin K +29.3%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +108.3%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +49.1%
Contains more Folate +3000%
Contains more Choline +26%
Equal in Vitamin B6 - 0.076

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +61%
Contains more Other +280%
Contains more Fats +44.4%
Contains more Carbs +35.4%
Equal in Water - 94.24
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +61%
Contains more Other +280%
Contains more Fats +44.4%
Contains more Carbs +35.4%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +80%
Contains more Polyunsaturated fat +14%
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +80%
Contains more Polyunsaturated fat +14%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nopales Chayote
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nopales Chayote Opinion
Net carbs 1.13g 2.81g Chayote
Protein 1.32g 0.82g Nopales
Fats 0.09g 0.13g Chayote
Carbs 3.33g 4.51g Chayote
Calories 16kcal 19kcal Chayote
Sugar 1.15g 1.66g Nopales
Fiber 2.2g 1.7g Nopales
Calcium 164mg 17mg Nopales
Iron 0.59mg 0.34mg Nopales
Magnesium 52mg 12mg Nopales
Phosphorus 16mg 18mg Chayote
Potassium 257mg 125mg Nopales
Sodium 21mg 2mg Chayote
Zinc 0.25mg 0.74mg Chayote
Copper 0.052mg 0.123mg Chayote
Manganese 0.457mg 0.189mg Nopales
Selenium 0.7µg 0.2µg Nopales
Vitamin A 457IU 0IU Nopales
Vitamin A RAE 23µg 0µg Nopales
Vitamin E 0mg 0.12mg Chayote
Vitamin C 9.3mg 7.7mg Nopales
Vitamin B1 0.012mg 0.025mg Chayote
Vitamin B2 0.041mg 0.029mg Nopales
Vitamin B3 0.41mg 0.47mg Chayote
Vitamin B5 0.167mg 0.249mg Chayote
Vitamin B6 0.07mg 0.076mg Chayote
Folate 3µg 93µg Chayote
Choline 7.3mg 9.2mg Chayote
Vitamin K 5.3µg 4.1µg Nopales
Tryptophan 0.014mg 0.011mg Nopales
Threonine 0.04mg 0.04mg
Isoleucine 0.049mg 0.044mg Nopales
Leucine 0.077mg 0.077mg
Lysine 0.059mg 0.039mg Nopales
Methionine 0.015mg 0.001mg Nopales
Phenylalanine 0.049mg 0.047mg Nopales
Valine 0.059mg 0.063mg Chayote
Histidine 0.025mg 0.015mg Nopales
Saturated Fat 0.016g 0.028g Nopales
Monounsaturated Fat 0.018g 0.01g Nopales
Polyunsaturated fat 0.05g 0.057g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Nopales
13%
Chayote
Minerals Daily Need Coverage Score
23%
Nopales
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.8)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients
  2. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.