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  6. Nopales vs. Zucchini

Nopales vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between Nopales and Zucchini

  • Nopales have more Calcium, Manganese, and Magnesium, however, Zucchini is richer in Vitamin C, Vitamin B6, and Folate.
  • Nopales covers 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
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
5
:
5
Zucchini
Zucchini
Contains more Calcium +925%
Contains more Iron +59.5%
Contains more Magnesium +188.9%
Contains more Manganese +158.2%
Contains more Selenium +250%
Contains more Phosphorus +137.5%
Contains less Sodium -61.9%
Contains more Zinc +28%
Equal in Potassium - 261
Equal in Copper - 0.053
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +925%
Contains more Iron +59.5%
Contains more Magnesium +188.9%
Contains more Manganese +158.2%
Contains more Selenium +250%
Contains more Phosphorus +137.5%
Contains less Sodium -61.9%
Contains more Zinc +28%
Equal in Potassium - 261
Equal in Copper - 0.053

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
2
:
8
Zucchini
Zucchini
Contains more Vitamin A +128.5%
Contains more Vitamin K +23.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +92.5%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +129.3%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +132.9%
Contains more Folate +700%
Equal in Vitamin B3 - 0.451
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +128.5%
Contains more Vitamin K +23.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +92.5%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +129.3%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +132.9%
Contains more Folate +700%
Equal in Vitamin B3 - 0.451

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
3
:
2
Zucchini
Zucchini
Contains more Other +100%
Contains more Fats +255.6%
Equal in Protein - 1.21
Equal in Carbs - 3.11
Equal in Water - 94.79
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Other +100%
Contains more Fats +255.6%
Equal in Protein - 1.21
Equal in Carbs - 3.11
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +82%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +82%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Zucchini Opinion
Net carbs 1.13g 2.11g Zucchini
Protein 1.32g 1.21g Nopales
Fats 0.09g 0.32g Zucchini
Carbs 3.33g 3.11g Nopales
Calories 16kcal 17kcal Zucchini
Fructose 1.38g Zucchini
Sugar 1.15g 2.5g Nopales
Fiber 2.2g 1g Nopales
Calcium 164mg 16mg Nopales
Iron 0.59mg 0.37mg Nopales
Magnesium 52mg 18mg Nopales
Phosphorus 16mg 38mg Zucchini
Potassium 257mg 261mg Zucchini
Sodium 21mg 8mg Zucchini
Zinc 0.25mg 0.32mg Zucchini
Copper 0.052mg 0.053mg Zucchini
Manganese 0.457mg 0.177mg Nopales
Selenium 0.7µg 0.2µg Nopales
Vitamin A 457IU 200IU Nopales
Vitamin A RAE 23µg 10µg Nopales
Vitamin E 0mg 0.12mg Zucchini
Vitamin C 9.3mg 17.9mg Zucchini
Vitamin B1 0.012mg 0.045mg Zucchini
Vitamin B2 0.041mg 0.094mg Zucchini
Vitamin B3 0.41mg 0.451mg Zucchini
Vitamin B5 0.167mg 0.204mg Zucchini
Vitamin B6 0.07mg 0.163mg Zucchini
Folate 3µg 24µg Zucchini
Vitamin K 5.3µg 4.3µg Nopales
Tryptophan 0.014mg 0.01mg Nopales
Threonine 0.04mg 0.029mg Nopales
Isoleucine 0.049mg 0.044mg Nopales
Leucine 0.077mg 0.071mg Nopales
Lysine 0.059mg 0.067mg Zucchini
Methionine 0.015mg 0.018mg Zucchini
Phenylalanine 0.049mg 0.043mg Nopales
Valine 0.059mg 0.054mg Nopales
Histidine 0.025mg 0.026mg Zucchini
Saturated Fat 0.016g 0.084g Nopales
Monounsaturated Fat 0.018g 0.011g Nopales
Polyunsaturated fat 0.05g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
23%
Nopales
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.35g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 8)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.