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Nopales vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between nopales and winter melon?

  • Nopales are richer in manganese, calcium, magnesium, vitamin A, and potassium, yet winter melon is richer in vitamin B2.
  • Nopales' daily need coverage for manganese is 17% higher.

We used Nopales, raw and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Nopales vs Winter melon 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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +763.2%
Contains more PotassiumPotassium +4183.3%
Contains more IronIron +47.5%
Contains more CopperCopper +126.1%
Contains less SodiumSodium -81.1%
Contains more ManganeseManganese +687.9%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +144%
Contains more PhosphorusPhosphorus +18.8%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +39.8%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more FolateFolate +66.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Winter melon DV% diff.
Manganese 0.457mg 0.058mg 17%
Calcium 164mg 19mg 15%
Magnesium 52mg 10mg 10%
Potassium 257mg 6mg 7%
Vitamin B2 0.041mg 0.11mg 5%
Vitamin C 9.3mg 13mg 4%
Vitamin K 5.3µg 4%
Sodium 21mg 111mg 4%
Vitamin B6 0.07mg 0.035mg 3%
Zinc 0.25mg 0.61mg 3%
Vitamin A 23µg 0µg 3%
Fiber 2.2g 2.9g 3%
Copper 0.052mg 0.023mg 3%
Vitamin B1 0.012mg 0.04mg 2%
Iron 0.59mg 0.4mg 2%
Protein 1.32g 0.4g 2%
Vitamin B5 0.167mg 0.133mg 1%
Folate 3µg 5µg 1%
Choline 7.3mg 1%
Selenium 0.7µg 0.2µg 1%
Calories 16kcal 13kcal 0%
Fats 0.09g 0.2g 0%
Carbs 3.33g 3g 0%
Net carbs 1.13g 0.1g N/A
Sugar 1.15g N/A
Phosphorus 16mg 19mg 0%
Vitamin B3 0.41mg 0.4mg 0%
Saturated fat 0.016g 0.016g 0%
Monounsaturated fat 0.018g 0.037g 0%
Polyunsaturated fat 0.05g 0.087g 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 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +230%
Contains more OtherOther +280%
Contains more FatsFats +122.2%
~equal in Carbs ~3g
~equal in Water ~96.1g

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 0.087 g
Contains more Mono. FatMonounsaturated fat +105.6%
Contains more Poly. FatPolyunsaturated fat +74%
~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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.