Summer squash vs. Nopales — In-Depth Nutrition Comparison
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The main differences between Summer squash and Nopales
- Summer squash has more Vitamin B6, Vitamin C, Vitamin B2, and Folate, however, Nopales has more Calcium, Manganese, and Magnesium.
- Daily need coverage for Calcium from Nopales is 15% higher.
- Nopales have 10 times less Folate than Summer squash. Summer squash has 29µg of Folate, while Nopales have 3µg.
Food types used in this article are Squash, summer, all varieties, raw and Nopales, raw.
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.
| Contains more ZincZinc | +16% |
| Contains more PhosphorusPhosphorus | +137.5% |
| Contains less SodiumSodium | -90.5% |
| Contains more MagnesiumMagnesium | +205.9% |
| Contains more CalciumCalcium | +993.3% |
| Contains more IronIron | +68.6% |
| Contains more ManganeseManganese | +161.1% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more Vitamin CVitamin C | +82.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +246.3% |
| Contains more Vitamin B3Vitamin B3 | +18.8% |
| Contains more Vitamin B6Vitamin B6 | +211.4% |
| Contains more FolateFolate | +866.7% |
| Contains more Vitamin AVitamin A | +128.5% |
| Contains more Vitamin KVitamin K | +76.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
| Contains more FatsFats | +100% |
| Contains more OtherOther | +83.9% |
~equal in
Protein
~1.32g
~equal in
Carbs
~3.33g
~equal in
Water
~94.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.044 g
Monounsaturated Fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated Fat:
Sat. Fat
0.016 g
Monounsaturated Fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Poly. FatPolyunsaturated fat | +78% |
| Contains less Sat. FatSaturated Fat | -63.6% |
| Contains more Mono. FatMonounsaturated Fat | +12.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 16kcal | 16kcal | |
| Protein | 1.21g | 1.32g |
|
| Fats | 0.18g | 0.09g |
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| Vitamin C | 17mg | 9.3mg |
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| Net carbs | 2.25g | 1.13g |
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| Carbs | 3.35g | 3.33g |
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| Magnesium | 17mg | 52mg |
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| Calcium | 15mg | 164mg |
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| Potassium | 262mg | 257mg |
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| Iron | 0.35mg | 0.59mg |
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| Sugar | 2.2g | 1.15g |
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| Fiber | 1.1g | 2.2g |
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| Copper | 0.051mg | 0.052mg |
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| Zinc | 0.29mg | 0.25mg |
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| Phosphorus | 38mg | 16mg |
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| Sodium | 2mg | 21mg |
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| Vitamin A | 200IU | 457IU |
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| Vitamin A | 10µg | 23µg |
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| Vitamin E | 0.12mg | 0mg |
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| Manganese | 0.175mg | 0.457mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin B1 | 0.048mg | 0.012mg |
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| Vitamin B2 | 0.142mg | 0.041mg |
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| Vitamin B3 | 0.487mg | 0.41mg |
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| Vitamin B5 | 0.155mg | 0.167mg |
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| Vitamin B6 | 0.218mg | 0.07mg |
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| Vitamin K | 3µg | 5.3µg |
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| Folate | 29µg | 3µg |
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| Choline | 6.7mg | 7.3mg |
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| Saturated Fat | 0.044g | 0.016g |
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| Monounsaturated Fat | 0.016g | 0.018g |
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| Polyunsaturated fat | 0.089g | 0.05g |
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| Tryptophan | 0.011mg | 0.014mg |
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| Threonine | 0.028mg | 0.04mg |
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| Isoleucine | 0.042mg | 0.049mg |
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| Leucine | 0.069mg | 0.077mg |
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| Lysine | 0.065mg | 0.059mg |
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| Methionine | 0.017mg | 0.015mg |
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| Phenylalanine | 0.041mg | 0.049mg |
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| Valine | 0.053mg | 0.059mg |
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| Histidine | 0.025mg | 0.025mg | |
| Fructose | 0.95g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
10%
Minerals Daily Need Coverage Score
12%
23%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 19mg)
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Nopales is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.