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  6. Wax gourd vs. Nopales

Wax gourd vs. Nopales — In-Depth Nutrition Comparison

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What are the differences between Wax gourd and Nopales?

  • Nopales are richer than Wax gourd in Manganese, Calcium, Magnesium, and Potassium.
  • Nopales' daily need coverage for Manganese is 17% more.

We used Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Nopales, raw types in this article.

Infographic

Wax gourd 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.
Wax gourd
Wax gourd
2
:
8
Nopales
Nopales
Contains more Zinc +136%
Contains more Calcium +811.1%
Contains more Iron +55.3%
Contains more Magnesium +420%
Contains more Potassium +5040%
Contains less Sodium -80.4%
Contains more Copper +136.4%
Contains more Manganese +716.1%
Contains more Selenium +250%
Equal in Phosphorus - 16
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Zinc +136%
Contains more Calcium +811.1%
Contains more Iron +55.3%
Contains more Magnesium +420%
Contains more Potassium +5040%
Contains less Sodium -80.4%
Contains more Copper +136.4%
Contains more Manganese +716.1%
Contains more Selenium +250%
Equal in Phosphorus - 16

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.
Wax gourd
Wax gourd
4
:
6
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin C +12.9%
Contains more Vitamin B1 +183.3%
Contains more Folate +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +4000%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +118.8%
Contains more Vitamin K +89.3%
Equal in Vitamin B3 - 0.41
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
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 +12.9%
Contains more Vitamin B1 +183.3%
Contains more Folate +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +4000%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +118.8%
Contains more Vitamin K +89.3%
Equal in Vitamin B3 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Nopales
Nopales
Contains more Fats +122.2%
Contains more Protein +230%
Contains more Other +280%
Equal in Carbs - 3.33
Equal in Water - 94.12
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 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 +122.2%
Contains more Protein +230%
Contains more Other +280%
Equal in Carbs - 3.33
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
0
Nopales
Nopales
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +76%
Equal in Saturated Fat - 0.016
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +76%
Equal in Saturated Fat - 0.016

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wax gourd Nopales Opinion
Net carbs 2.04g 1.13g Wax gourd
Protein 0.4g 1.32g Nopales
Fats 0.2g 0.09g Wax gourd
Carbs 3.04g 3.33g Nopales
Calories 14kcal 16kcal Nopales
Sugar 1.18g 1.15g Nopales
Fiber 1g 2.2g Nopales
Calcium 18mg 164mg Nopales
Iron 0.38mg 0.59mg Nopales
Magnesium 10mg 52mg Nopales
Phosphorus 17mg 16mg Wax gourd
Potassium 5mg 257mg Nopales
Sodium 107mg 21mg Nopales
Zinc 0.59mg 0.25mg Wax gourd
Copper 0.022mg 0.052mg Nopales
Manganese 0.056mg 0.457mg Nopales
Selenium 0.2µg 0.7µg Nopales
Vitamin A 0IU 457IU Nopales
Vitamin A RAE 0µg 23µg Nopales
Vitamin E 0.08mg 0mg Wax gourd
Vitamin C 10.5mg 9.3mg Wax gourd
Vitamin B1 0.034mg 0.012mg Wax gourd
Vitamin B2 0.001mg 0.041mg Nopales
Vitamin B3 0.384mg 0.41mg Nopales
Vitamin B5 0.121mg 0.167mg Nopales
Vitamin B6 0.032mg 0.07mg Nopales
Folate 4µg 3µg Wax gourd
Vitamin K 2.8µg 5.3µg Nopales
Tryptophan 0.002mg 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.009mg 0.059mg Nopales
Methionine 0.003mg 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.016g 0.016g
Monounsaturated Fat 0.037g 0.018g Wax gourd
Polyunsaturated fat 0.088g 0.05g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Nopales
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
6%
Wax gourd
10%
Nopales
Minerals Daily Need Coverage Score
8%
Wax gourd
23%
Nopales

Comparison summary

Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 86mg)
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.016 g)
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.

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.