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  6. Summer squash vs. Nopales

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

Summer squash vs Nopales 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.
Summer squash
Summer squash
4
:
6
Nopales
Nopales
Contains more Phosphorus +137.5%
Contains less Sodium -90.5%
Contains more Zinc +16%
Contains more Calcium +993.3%
Contains more Iron +68.6%
Contains more Magnesium +205.9%
Contains more Manganese +161.1%
Contains more Selenium +250%
Equal in Potassium - 257
Equal in Copper - 0.052
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +137.5%
Contains less Sodium -90.5%
Contains more Zinc +16%
Contains more Calcium +993.3%
Contains more Iron +68.6%
Contains more Magnesium +205.9%
Contains more Manganese +161.1%
Contains more Selenium +250%
Equal in Potassium - 257
Equal in Copper - 0.052

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.
Summer squash
Summer squash
7
:
3
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin C +82.8%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +246.3%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B6 +211.4%
Contains more Folate +866.7%
Contains more Vitamin A +128.5%
Contains more Vitamin K +76.7%
Equal in Vitamin B5 - 0.167
Summer squash
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% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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%
Contains more Vitamin E +∞%
Contains more Vitamin C +82.8%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +246.3%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B6 +211.4%
Contains more Folate +866.7%
Contains more Vitamin A +128.5%
Contains more Vitamin K +76.7%
Equal in Vitamin B5 - 0.167

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
3
:
2
Nopales
Nopales
Contains more Fats +100%
Contains more Other +83.9%
Equal in Protein - 1.32
Equal in Carbs - 3.33
Equal in Water - 94.12
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Fats +100%
Contains more Other +83.9%
Equal in Protein - 1.32
Equal in Carbs - 3.33
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Nopales
Nopales
Contains more Polyunsaturated fat +78%
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +12.5%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +78%
Contains less Saturated Fat -63.6%
Contains more Monounsaturated 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.
Summer squash Nopales
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Summer squash Nopales Opinion
Net carbs 2.25g 1.13g Summer squash
Protein 1.21g 1.32g Nopales
Fats 0.18g 0.09g Summer squash
Carbs 3.35g 3.33g Summer squash
Calories 16kcal 16kcal
Fructose 0.95g Summer squash
Sugar 2.2g 1.15g Nopales
Fiber 1.1g 2.2g Nopales
Calcium 15mg 164mg Nopales
Iron 0.35mg 0.59mg Nopales
Magnesium 17mg 52mg Nopales
Phosphorus 38mg 16mg Summer squash
Potassium 262mg 257mg Summer squash
Sodium 2mg 21mg Summer squash
Zinc 0.29mg 0.25mg Summer squash
Copper 0.051mg 0.052mg Nopales
Manganese 0.175mg 0.457mg Nopales
Selenium 0.2µg 0.7µg Nopales
Vitamin A 200IU 457IU Nopales
Vitamin A RAE 10µg 23µg Nopales
Vitamin E 0.12mg 0mg Summer squash
Vitamin C 17mg 9.3mg Summer squash
Vitamin B1 0.048mg 0.012mg Summer squash
Vitamin B2 0.142mg 0.041mg Summer squash
Vitamin B3 0.487mg 0.41mg Summer squash
Vitamin B5 0.155mg 0.167mg Nopales
Vitamin B6 0.218mg 0.07mg Summer squash
Folate 29µg 3µg Summer squash
Vitamin K 3µg 5.3µg Nopales
Tryptophan 0.011mg 0.014mg Nopales
Threonine 0.028mg 0.04mg Nopales
Isoleucine 0.042mg 0.049mg Nopales
Leucine 0.069mg 0.077mg Nopales
Lysine 0.065mg 0.059mg Summer squash
Methionine 0.017mg 0.015mg Summer squash
Phenylalanine 0.041mg 0.049mg Nopales
Valine 0.053mg 0.059mg Nopales
Histidine 0.025mg 0.025mg
Saturated Fat 0.044g 0.016g Nopales
Monounsaturated Fat 0.016g 0.018g Nopales
Polyunsaturated fat 0.089g 0.05g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
18%
Summer squash
10%
Nopales
Minerals Daily Need Coverage Score
12%
Summer squash
23%
Nopales

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 19mg)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Nopales
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 ($)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.