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  6. Nopales vs. Chayote

Nopales vs. Chayote — In-Depth Nutrition Comparison

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Important differences between nopales and chayote

  • Nopales have more calcium, manganese, magnesium, and vitamin A; however, chayote has more folate and copper.
  • Chayote's daily need coverage for folate is 23% more.

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

Infographic

Nopales vs Chayote 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 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +864.7%
Contains more PotassiumPotassium +105.6%
Contains more IronIron +73.5%
Contains more ManganeseManganese +141.8%
Contains more SeleniumSelenium +250%
Contains more CopperCopper +136.5%
Contains more ZincZinc +196%
Contains more PhosphorusPhosphorus +12.5%
Contains less SodiumSodium -90.5%

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.
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%
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 26% 0% 0% 2.4% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
Contains more Vitamin CVitamin C +20.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin KVitamin K +29.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +49.1%
Contains more FolateFolate +3000%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.076mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Chayote DV% diff.
Folate 3µg 93µg 23%
Calcium 164mg 17mg 15%
Manganese 0.457mg 0.189mg 12%
Magnesium 52mg 12mg 10%
Copper 0.052mg 0.123mg 8%
Potassium 257mg 125mg 4%
Zinc 0.25mg 0.74mg 4%
Iron 0.59mg 0.34mg 3%
Vitamin A 23µg 0µg 3%
Vitamin C 9.3mg 7.7mg 2%
Fiber 2.2g 1.7g 2%
Vitamin B5 0.167mg 0.249mg 2%
Protein 1.32g 0.82g 1%
Sodium 21mg 2mg 1%
Vitamin E 0mg 0.12mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B1 0.012mg 0.025mg 1%
Vitamin B2 0.041mg 0.029mg 1%
Vitamin K 5.3µg 4.1µg 1%
Calories 16kcal 19kcal 0%
Protein per 100 calories 8.3g 4.3g N/A
Calories per 10 g protein 121kcal 232kcal N/A
Weight per 100 calories 625g 526g N/A
Fats 0.09g 0.13g 0%
Net carbs 1.13g 2.81g N/A
Carbs 3.33g 4.51g 0%
Sugar 1.15g 1.66g N/A
Phosphorus 16mg 18mg 0%
Vitamin B3 0.41mg 0.47mg 0%
Vitamin B6 0.07mg 0.076mg 0%
Choline 7.3mg 9.2mg 0%
Saturated fat 0.016g 0.028g 0%
Monounsaturated fat 0.018g 0.01g 0%
Polyunsaturated fat 0.05g 0.057g 0%
Tryptophan 0.014mg 0.011mg 0%
Threonine 0.04mg 0.04mg 0%
Isoleucine 0.049mg 0.044mg 0%
Leucine 0.077mg 0.077mg 0%
Lysine 0.059mg 0.039mg 0%
Methionine 0.015mg 0.001mg 0%
Phenylalanine 0.049mg 0.047mg 0%
Valine 0.059mg 0.063mg 0%
Histidine 0.025mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +61%
Contains more OtherOther +280%
Contains more FatsFats +44.4%
Contains more CarbsCarbs +35.4%
~equal in Water ~94.24g

Fat Type Comparison

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

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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. 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.