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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, vitamin A, and potassium.
  • Nopales' daily need coverage for manganese is 17% more.

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

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Nopales vs Wax gourd 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.
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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +811.1%
Contains more PotassiumPotassium +5040%
Contains more IronIron +55.3%
Contains more CopperCopper +136.4%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +716.1%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +136%
~equal in Phosphorus ~17mg

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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +4000%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +118.8%
Contains more Vitamin KVitamin K +89.3%
Contains more CholineCholine +49%
Contains more Vitamin CVitamin C +12.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +183.3%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.384mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Wax gourd DV% diff.
Manganese 0.457mg 0.056mg 17%
Calcium 164mg 18mg 15%
Magnesium 52mg 10mg 10%
Potassium 257mg 5mg 7%
Fiber 2.2g 1g 5%
Sodium 21mg 107mg 4%
Vitamin A 23µg 0µg 3%
Zinc 0.25mg 0.59mg 3%
Copper 0.052mg 0.022mg 3%
Iron 0.59mg 0.38mg 3%
Vitamin B2 0.041mg 0.001mg 3%
Vitamin B6 0.07mg 0.032mg 3%
Protein 1.32g 0.4g 2%
Vitamin K 5.3µg 2.8µg 2%
Vitamin B1 0.012mg 0.034mg 2%
Selenium 0.7µg 0.2µg 1%
Vitamin B5 0.167mg 0.121mg 1%
Vitamin C 9.3mg 10.5mg 1%
Vitamin E 0mg 0.08mg 1%
Calories 16kcal 14kcal 0%
Fats 0.09g 0.2g 0%
Carbs 3.33g 3.04g 0%
Net carbs 1.13g 2.04g N/A
Sugar 1.15g 1.18g N/A
Phosphorus 16mg 17mg 0%
Vitamin B3 0.41mg 0.384mg 0%
Folate 3µg 4µg 0%
Choline 7.3mg 4.9mg 0%
Saturated fat 0.016g 0.016g 0%
Monounsaturated fat 0.018g 0.037g 0%
Polyunsaturated fat 0.05g 0.088g 0%
Tryptophan 0.014mg 0.002mg 0%
Threonine 0.04mg 0%
Isoleucine 0.049mg 0%
Leucine 0.077mg 0%
Lysine 0.059mg 0.009mg 0%
Methionine 0.015mg 0.003mg 0%
Phenylalanine 0.049mg 0%
Valine 0.059mg 0%
Histidine 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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +230%
Contains more OtherOther +280%
Contains more FatsFats +122.2%
~equal in Carbs ~3.04g
~equal in Water ~96.06g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +105.6%
Contains more Poly. FatPolyunsaturated fat +76%
~equal in Saturated fat ~0.016g

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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. 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.