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  6. Nopales vs. Wax gourd

Nopales vs. Wax gourd — In-Depth Nutrition Comparison

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What are the differences between Nopales and Wax gourd?

  • Nopales are richer than Wax gourd in Manganese, Calcium, Magnesium, and Potassium.
  • Nopales' daily need coverage for Manganese is 17% more.
  • Nopales have 51 times more Potassium than Wax gourd. While Nopales have 257mg of Potassium, Wax gourd has only 5mg.

We used Nopales, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this article.

Infographic

Nopales vs Wax gourd 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
8
:
2
Wax gourd
Wax gourd
Contains more Calcium +811.1%
Contains more Iron +55.3%
Contains more Magnesium +420%
Contains more Potassium +5040%
Contains less Sodium -80.4%
Contains more Copper +136.4%
Contains more Manganese +716.1%
Contains more Selenium +250%
Contains more Zinc +136%
Equal in Phosphorus - 17
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +811.1%
Contains more Iron +55.3%
Contains more Magnesium +420%
Contains more Potassium +5040%
Contains less Sodium -80.4%
Contains more Copper +136.4%
Contains more Manganese +716.1%
Contains more Selenium +250%
Contains more Zinc +136%
Equal in Phosphorus - 17

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
6
:
4
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin B2 +4000%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +118.8%
Contains more Vitamin K +89.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +12.9%
Contains more Vitamin B1 +183.3%
Contains more Folate +33.3%
Equal in Vitamin B3 - 0.384
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%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +4000%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +118.8%
Contains more Vitamin K +89.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +12.9%
Contains more Vitamin B1 +183.3%
Contains more Folate +33.3%
Equal in Vitamin B3 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
3
:
2
Wax gourd
Wax gourd
Contains more Protein +230%
Contains more Other +280%
Contains more Fats +122.2%
Equal in Carbs - 3.04
Equal in Water - 96.06
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +230%
Contains more Other +280%
Contains more Fats +122.2%
Equal in Carbs - 3.04
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
0
:
2
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +76%
Equal in Saturated Fat - 0.016
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +76%
Equal in Saturated Fat - 0.016

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Wax gourd Opinion
Net carbs 1.13g 2.04g Wax gourd
Protein 1.32g 0.4g Nopales
Fats 0.09g 0.2g Wax gourd
Carbs 3.33g 3.04g Nopales
Calories 16kcal 14kcal Nopales
Sugar 1.15g 1.18g Nopales
Fiber 2.2g 1g Nopales
Calcium 164mg 18mg Nopales
Iron 0.59mg 0.38mg Nopales
Magnesium 52mg 10mg Nopales
Phosphorus 16mg 17mg Wax gourd
Potassium 257mg 5mg Nopales
Sodium 21mg 107mg Nopales
Zinc 0.25mg 0.59mg Wax gourd
Copper 0.052mg 0.022mg Nopales
Manganese 0.457mg 0.056mg Nopales
Selenium 0.7µg 0.2µg Nopales
Vitamin A 457IU 0IU Nopales
Vitamin A RAE 23µg 0µg Nopales
Vitamin E 0mg 0.08mg Wax gourd
Vitamin C 9.3mg 10.5mg Wax gourd
Vitamin B1 0.012mg 0.034mg Wax gourd
Vitamin B2 0.041mg 0.001mg Nopales
Vitamin B3 0.41mg 0.384mg Nopales
Vitamin B5 0.167mg 0.121mg Nopales
Vitamin B6 0.07mg 0.032mg Nopales
Folate 3µg 4µg Wax gourd
Vitamin K 5.3µg 2.8µg Nopales
Tryptophan 0.014mg 0.002mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg 0.009mg Nopales
Methionine 0.015mg 0.003mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.016g 0.016g
Monounsaturated Fat 0.018g 0.037g Wax gourd
Polyunsaturated fat 0.05g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Wax gourd
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
6%
Wax gourd
Minerals Daily Need Coverage Score
23%
Nopales
8%
Wax gourd

Comparison summary

Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 86mg)
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.016 g)
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.

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.