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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, magnesium, and vitamin A; however, summer squash has more vitamin B6, vitamin C, vitamin B2, and folate.
  • Daily need coverage for calcium for 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.
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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%
~equal in Potassium ~262mg
~equal in Copper ~0.051mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +130%
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
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.7mg

All nutrients comparison - raw data values

Nutrient Nopales Summer squash DV% diff.
Calcium 164mg 15mg 15%
Manganese 0.457mg 0.175mg 12%
Vitamin B6 0.07mg 0.218mg 11%
Vitamin C 9.3mg 17mg 9%
Magnesium 52mg 17mg 8%
Vitamin B2 0.041mg 0.142mg 8%
Folate 3µg 29µg 7%
Fiber 2.2g 1.1g 4%
Vitamin B1 0.012mg 0.048mg 3%
Iron 0.59mg 0.35mg 3%
Phosphorus 16mg 38mg 3%
Vitamin K 5.3µg 3µg 2%
Vitamin A 23µg 10µg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin E 0mg 0.12mg 1%
Fructose 0.95g 1%
Sodium 21mg 2mg 1%
Calories 16kcal 16kcal 0%
Protein 1.32g 1.21g 0%
Fats 0.09g 0.18g 0%
Carbs 3.33g 3.35g 0%
Net carbs 1.13g 2.25g N/A
Potassium 257mg 262mg 0%
Sugar 1.15g 2.2g N/A
Copper 0.052mg 0.051mg 0%
Zinc 0.25mg 0.29mg 0%
Vitamin B3 0.41mg 0.487mg 0%
Vitamin B5 0.167mg 0.155mg 0%
Saturated fat 0.016g 0.044g 0%
Choline 7.3mg 6.7mg 0%
Monounsaturated fat 0.018g 0.016g 0%
Polyunsaturated fat 0.05g 0.089g 0%
Tryptophan 0.014mg 0.011mg 0%
Threonine 0.04mg 0.028mg 0%
Isoleucine 0.049mg 0.042mg 0%
Leucine 0.077mg 0.069mg 0%
Lysine 0.059mg 0.065mg 0%
Methionine 0.015mg 0.017mg 0%
Phenylalanine 0.049mg 0.041mg 0%
Valine 0.059mg 0.053mg 0%
Histidine 0.025mg 0.025mg 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
3% 95%
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
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
30% 11% 60%
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%

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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. 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.