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Nopales vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between nopales and zucchini

  • Nopales have more calcium, manganese, magnesium, and vitamin A; however, zucchini is richer in vitamin C, vitamin B6, and folate.
  • Nopales cover your daily calcium needs 15% more than zucchini.
  • Zucchini has 3 times less magnesium than nopales. Nopales have 52mg of magnesium, while zucchini has 18mg.

Specific food types used in this comparison are Nopales, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Nopales vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +925%
Contains more IronIron +59.5%
Contains more ManganeseManganese +158.2%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +137.5%
Contains less SodiumSodium -61.9%
~equal in Potassium ~261mg
~equal in Copper ~0.053mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +130%
Contains more Vitamin KVitamin K +23.3%
Contains more Vitamin CVitamin C +92.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +129.3%
Contains more Vitamin B5Vitamin B5 +22.2%
Contains more Vitamin B6Vitamin B6 +132.9%
Contains more FolateFolate +700%
Contains more CholineCholine +30.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.451mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Zucchini DV% diff.
Calcium 164mg 16mg 15%
Manganese 0.457mg 0.177mg 12%
Vitamin C 9.3mg 17.9mg 10%
Magnesium 52mg 18mg 8%
Vitamin B6 0.07mg 0.163mg 7%
Fiber 2.2g 1g 5%
Folate 3µg 24µg 5%
Vitamin B2 0.041mg 0.094mg 4%
Phosphorus 16mg 38mg 3%
Vitamin B1 0.012mg 0.045mg 3%
Iron 0.59mg 0.37mg 3%
Fructose 1.38g 2%
Vitamin K 5.3µg 4.3µg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B5 0.167mg 0.204mg 1%
Zinc 0.25mg 0.32mg 1%
Sodium 21mg 8mg 1%
Vitamin A 23µg 10µg 1%
Vitamin E 0mg 0.12mg 1%
Calories 16kcal 17kcal 0%
Protein 1.32g 1.21g 0%
Fats 0.09g 0.32g 0%
Carbs 3.33g 3.11g 0%
Net carbs 1.13g 2.11g N/A
Potassium 257mg 261mg 0%
Sugar 1.15g 2.5g N/A
Copper 0.052mg 0.053mg 0%
Vitamin B3 0.41mg 0.451mg 0%
Choline 7.3mg 9.5mg 0%
Saturated fat 0.016g 0.084g 0%
Monounsaturated fat 0.018g 0.011g 0%
Polyunsaturated fat 0.05g 0.091g 0%
Tryptophan 0.014mg 0.01mg 0%
Threonine 0.04mg 0.029mg 0%
Isoleucine 0.049mg 0.044mg 0%
Leucine 0.077mg 0.071mg 0%
Lysine 0.059mg 0.067mg 0%
Methionine 0.015mg 0.018mg 0%
Phenylalanine 0.049mg 0.043mg 0%
Valine 0.059mg 0.054mg 0%
Histidine 0.025mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more OtherOther +100%
Contains more FatsFats +255.6%
~equal in Protein ~1.21g
~equal in Carbs ~3.11g
~equal in Water ~94.79g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +63.6%
Contains more Poly. FatPolyunsaturated fat +82%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.