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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 have more calcium, manganese, magnesium, and vitamin A.
  • Daily need coverage for calcium for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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%
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%
~equal in Potassium ~257mg
~equal in Copper ~0.052mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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%
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 +130%
Contains more Vitamin KVitamin K +76.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.167mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.3mg

All nutrients comparison - raw data values

Nutrient Summer squash Nopales DV% diff.
Calcium 15mg 164mg 15%
Manganese 0.175mg 0.457mg 12%
Vitamin B6 0.218mg 0.07mg 11%
Vitamin C 17mg 9.3mg 9%
Magnesium 17mg 52mg 8%
Vitamin B2 0.142mg 0.041mg 8%
Folate 29µg 3µg 7%
Fiber 1.1g 2.2g 4%
Vitamin B1 0.048mg 0.012mg 3%
Iron 0.35mg 0.59mg 3%
Phosphorus 38mg 16mg 3%
Vitamin K 3µg 5.3µg 2%
Vitamin A 10µg 23µg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin E 0.12mg 0mg 1%
Fructose 0.95g 1%
Sodium 2mg 21mg 1%
Calories 16kcal 16kcal 0%
Protein 1.21g 1.32g 0%
Fats 0.18g 0.09g 0%
Carbs 3.35g 3.33g 0%
Net carbs 2.25g 1.13g N/A
Potassium 262mg 257mg 0%
Sugar 2.2g 1.15g N/A
Copper 0.051mg 0.052mg 0%
Zinc 0.29mg 0.25mg 0%
Vitamin B3 0.487mg 0.41mg 0%
Vitamin B5 0.155mg 0.167mg 0%
Saturated fat 0.044g 0.016g 0%
Choline 6.7mg 7.3mg 0%
Monounsaturated fat 0.016g 0.018g 0%
Polyunsaturated fat 0.089g 0.05g 0%
Tryptophan 0.011mg 0.014mg 0%
Threonine 0.028mg 0.04mg 0%
Isoleucine 0.042mg 0.049mg 0%
Leucine 0.069mg 0.077mg 0%
Lysine 0.065mg 0.059mg 0%
Methionine 0.017mg 0.015mg 0%
Phenylalanine 0.041mg 0.049mg 0%
Valine 0.053mg 0.059mg 0%
Histidine 0.025mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
3% 94%
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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
19% 21% 60%
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%

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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. 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.