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
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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 MagnesiumMagnesium | +205.9% |
| Contains more CalciumCalcium | +993.3% |
| Contains more IronIron | +68.6% |
| Contains more ManganeseManganese | +161.1% |
| Contains more SeleniumSelenium | +250% |
| Contains more ZincZinc | +16% |
| Contains more PhosphorusPhosphorus | +137.5% |
| 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.
| Contains more Vitamin AVitamin A | +128.5% |
| Contains more Vitamin KVitamin K | +76.7% |
| Contains more Vitamin CVitamin C | +82.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +246.3% |
| Contains more Vitamin B3Vitamin B3 | +18.8% |
| Contains more Vitamin B6Vitamin B6 | +211.4% |
| Contains more FolateFolate | +866.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more OtherOther | +83.9% |
| Contains more FatsFats | +100% |
~equal in
Protein
~1.21g
~equal in
Carbs
~3.35g
~equal in
Water
~94.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.016 g
Monounsaturated Fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated Fat:
Sat. Fat
0.044 g
Monounsaturated Fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains less Sat. FatSaturated Fat | -63.6% |
| Contains more Mono. FatMonounsaturated Fat | +12.5% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 16kcal | 16kcal | |
| Protein | 1.32g | 1.21g |
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| Fats | 0.09g | 0.18g |
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| Vitamin C | 9.3mg | 17mg |
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| Net carbs | 1.13g | 2.25g |
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| Carbs | 3.33g | 3.35g |
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| Magnesium | 52mg | 17mg |
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| Calcium | 164mg | 15mg |
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| Potassium | 257mg | 262mg |
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| Iron | 0.59mg | 0.35mg |
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| Sugar | 1.15g | 2.2g |
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| Fiber | 2.2g | 1.1g |
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| Copper | 0.052mg | 0.051mg |
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| Zinc | 0.25mg | 0.29mg |
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| Phosphorus | 16mg | 38mg |
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| Sodium | 21mg | 2mg |
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| Vitamin A | 457IU | 200IU |
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| Vitamin A | 23µg | 10µg |
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| Vitamin E | 0mg | 0.12mg |
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| Manganese | 0.457mg | 0.175mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin B1 | 0.012mg | 0.048mg |
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| Vitamin B2 | 0.041mg | 0.142mg |
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| Vitamin B3 | 0.41mg | 0.487mg |
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| Vitamin B5 | 0.167mg | 0.155mg |
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| Vitamin B6 | 0.07mg | 0.218mg |
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| Vitamin K | 5.3µg | 3µg |
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| Folate | 3µg | 29µg |
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| Choline | 7.3mg | 6.7mg |
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| Saturated Fat | 0.016g | 0.044g |
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| Monounsaturated Fat | 0.018g | 0.016g |
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| Polyunsaturated fat | 0.05g | 0.089g |
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| Tryptophan | 0.014mg | 0.011mg |
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| Threonine | 0.04mg | 0.028mg |
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| Isoleucine | 0.049mg | 0.042mg |
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| Leucine | 0.077mg | 0.069mg |
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| Lysine | 0.059mg | 0.065mg |
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| Methionine | 0.015mg | 0.017mg |
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| Phenylalanine | 0.049mg | 0.041mg |
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| Valine | 0.059mg | 0.053mg |
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| Histidine | 0.025mg | 0.025mg | |
| Fructose | 0.95g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
23%
12%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 19mg)
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 6)
Which food is richer in minerals?
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 ($)
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.