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  6. Nopales vs. Winter squash

Nopales vs. Winter squash — In-Depth Nutrition Comparison

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What are the differences between nopales and winter squash?

  • Nopales are higher in calcium, manganese, and magnesium, yet winter squash is higher in vitamin A and vitamin B6.
  • Winter squash's daily need coverage for vitamin A is 95% more.
  • Nopales have 7 times more calcium than winter squash. While nopales have 164mg of calcium, winter squash has only 22mg.
  • The amount of sugar in nopales is lower.

We used Nopales, raw and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Nopales vs Winter 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +645.5%
Contains more IronIron +34.1%
Contains more ZincZinc +13.6%
Contains more ManganeseManganese +144.4%
Contains more SeleniumSelenium +75%
Contains more CopperCopper +57.7%
Contains more PhosphorusPhosphorus +18.8%
Contains less SodiumSodium -95.2%
~equal in Potassium ~241mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin KVitamin K +20.5%
Contains more Vitamin AVitamin A +1034.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B3Vitamin B3 +20.7%
Contains more Vitamin B5Vitamin B5 +40.1%
Contains more Vitamin B6Vitamin B6 +130%
Contains more FolateFolate +566.7%
Contains more CholineCholine +45.2%
~equal in Vitamin C ~9.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Winter squash DV% diff.
Vitamin A 23µg 261µg 26%
Calcium 164mg 22mg 14%
Manganese 0.457mg 0.187mg 12%
Magnesium 52mg 13mg 9%
Vitamin B6 0.07mg 0.161mg 7%
Folate 3µg 20µg 4%
Copper 0.052mg 0.082mg 3%
Vitamin B2 0.041mg 0.067mg 2%
Carbs 3.33g 8.85g 2%
Iron 0.59mg 0.44mg 2%
Fiber 2.2g 2.8g 2%
Selenium 0.7µg 0.4µg 1%
Protein 1.32g 0.89g 1%
Calories 16kcal 37kcal 1%
Vitamin B3 0.41mg 0.495mg 1%
Vitamin K 5.3µg 4.4µg 1%
Vitamin B5 0.167mg 0.234mg 1%
Choline 7.3mg 10.6mg 1%
Vitamin E 0mg 0.12mg 1%
Sodium 21mg 1mg 1%
Polyunsaturated fat 0.05g 0.147g 1%
Fats 0.09g 0.35g 0%
Vitamin C 9.3mg 9.6mg 0%
Net carbs 1.13g 6.05g N/A
Potassium 257mg 241mg 0%
Sugar 1.15g 3.3g N/A
Zinc 0.25mg 0.22mg 0%
Phosphorus 16mg 19mg 0%
Vitamin B1 0.012mg 0.016mg 0%
Saturated fat 0.016g 0.072g 0%
Monounsaturated fat 0.018g 0.026g 0%
Tryptophan 0.014mg 0.013mg 0%
Threonine 0.04mg 0.027mg 0%
Isoleucine 0.049mg 0.035mg 0%
Leucine 0.077mg 0.05mg 0%
Lysine 0.059mg 0.033mg 0%
Methionine 0.015mg 0.011mg 0%
Phenylalanine 0.049mg 0.035mg 0%
Valine 0.059mg 0.038mg 0%
Histidine 0.025mg 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +48.3%
Contains more OtherOther +62.9%
Contains more FatsFats +288.9%
Contains more CarbsCarbs +165.8%
~equal in Water ~89.21g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +194%

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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 squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.