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  6. Nopales vs. Summer squash

Nopales vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between Nopales and Summer squash

  • Nopales have more Calcium, Manganese, and Magnesium, however, Summer squash have more Vitamin B6, Vitamin C, Vitamin B2, and Folate.
  • Daily need coverage for Calcium from Nopales is 15% higher.
  • Summer squash has 3 times less Magnesium than Nopales. Nopales have 52mg of Magnesium, while Summer squash has 17mg.

Food types used in this article are Nopales, raw and Squash, summer, all varieties, raw.

Infographic

Nopales vs Summer squash 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.
Nopales
Nopales
6
:
4
Summer squash
Summer squash
Contains more Calcium +993.3%
Contains more Iron +68.6%
Contains more Magnesium +205.9%
Contains more Manganese +161.1%
Contains more Selenium +250%
Contains more Phosphorus +137.5%
Contains less Sodium -90.5%
Contains more Zinc +16%
Equal in Potassium - 262
Equal in Copper - 0.051
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +993.3%
Contains more Iron +68.6%
Contains more Magnesium +205.9%
Contains more Manganese +161.1%
Contains more Selenium +250%
Contains more Phosphorus +137.5%
Contains less Sodium -90.5%
Contains more Zinc +16%
Equal in Potassium - 262
Equal in Copper - 0.051

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.
Nopales
Nopales
3
:
7
Summer squash
Summer squash
Contains more Vitamin A +128.5%
Contains more Vitamin K +76.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +82.8%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +246.3%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B6 +211.4%
Contains more Folate +866.7%
Equal in Vitamin B5 - 0.155
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +128.5%
Contains more Vitamin K +76.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +82.8%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +246.3%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B6 +211.4%
Contains more Folate +866.7%
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Summer squash
Summer squash
Contains more Other +83.9%
Contains more Fats +100%
Equal in Protein - 1.21
Equal in Carbs - 3.35
Equal in Water - 94.64
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Other +83.9%
Contains more Fats +100%
Equal in Protein - 1.21
Equal in Carbs - 3.35
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
2
:
1
Summer squash
Summer squash
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +12.5%
Contains more Polyunsaturated fat +78%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +12.5%
Contains more Polyunsaturated fat +78%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Summer squash Opinion
Net carbs 1.13g 2.25g Summer squash
Protein 1.32g 1.21g Nopales
Fats 0.09g 0.18g Summer squash
Carbs 3.33g 3.35g Summer squash
Calories 16kcal 16kcal
Fructose 0.95g Summer squash
Sugar 1.15g 2.2g Nopales
Fiber 2.2g 1.1g Nopales
Calcium 164mg 15mg Nopales
Iron 0.59mg 0.35mg Nopales
Magnesium 52mg 17mg Nopales
Phosphorus 16mg 38mg Summer squash
Potassium 257mg 262mg Summer squash
Sodium 21mg 2mg Summer squash
Zinc 0.25mg 0.29mg Summer squash
Copper 0.052mg 0.051mg Nopales
Manganese 0.457mg 0.175mg Nopales
Selenium 0.7µg 0.2µg Nopales
Vitamin A 457IU 200IU Nopales
Vitamin A RAE 23µg 10µg Nopales
Vitamin E 0mg 0.12mg Summer squash
Vitamin C 9.3mg 17mg Summer squash
Vitamin B1 0.012mg 0.048mg Summer squash
Vitamin B2 0.041mg 0.142mg Summer squash
Vitamin B3 0.41mg 0.487mg Summer squash
Vitamin B5 0.167mg 0.155mg Nopales
Vitamin B6 0.07mg 0.218mg Summer squash
Folate 3µg 29µg Summer squash
Vitamin K 5.3µg 3µg Nopales
Tryptophan 0.014mg 0.011mg Nopales
Threonine 0.04mg 0.028mg Nopales
Isoleucine 0.049mg 0.042mg Nopales
Leucine 0.077mg 0.069mg Nopales
Lysine 0.059mg 0.065mg Summer squash
Methionine 0.015mg 0.017mg Summer squash
Phenylalanine 0.049mg 0.041mg Nopales
Valine 0.059mg 0.053mg Nopales
Histidine 0.025mg 0.025mg
Saturated Fat 0.016g 0.044g Nopales
Monounsaturated Fat 0.018g 0.016g Nopales
Polyunsaturated fat 0.05g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
18%
Summer squash
Minerals Daily Need Coverage Score
23%
Nopales
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 19mg)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.