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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, vitamin A, 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 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 +136%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +811.1%
Contains more PotassiumPotassium +5040%
Contains more IronIron +55.3%
Contains more CopperCopper +136.4%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +716.1%
Contains more SeleniumSelenium +250%
~equal in Phosphorus ~16mg

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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
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 +12.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +183.3%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +4000%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +118.8%
Contains more Vitamin KVitamin K +89.3%
Contains more CholineCholine +49%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Nopales DV% diff.
Manganese 0.056mg 0.457mg 17%
Calcium 18mg 164mg 15%
Magnesium 10mg 52mg 10%
Potassium 5mg 257mg 7%
Fiber 1g 2.2g 5%
Sodium 107mg 21mg 4%
Vitamin A 0µg 23µg 3%
Zinc 0.59mg 0.25mg 3%
Copper 0.022mg 0.052mg 3%
Iron 0.38mg 0.59mg 3%
Vitamin B2 0.001mg 0.041mg 3%
Vitamin B6 0.032mg 0.07mg 3%
Protein 0.4g 1.32g 2%
Vitamin K 2.8µg 5.3µg 2%
Vitamin B1 0.034mg 0.012mg 2%
Selenium 0.2µg 0.7µg 1%
Vitamin B5 0.121mg 0.167mg 1%
Vitamin C 10.5mg 9.3mg 1%
Vitamin E 0.08mg 0mg 1%
Calories 14kcal 16kcal 0%
Fats 0.2g 0.09g 0%
Carbs 3.04g 3.33g 0%
Net carbs 2.04g 1.13g N/A
Sugar 1.18g 1.15g N/A
Phosphorus 17mg 16mg 0%
Vitamin B3 0.384mg 0.41mg 0%
Folate 4µg 3µg 0%
Choline 4.9mg 7.3mg 0%
Saturated fat 0.016g 0.016g 0%
Monounsaturated fat 0.037g 0.018g 0%
Polyunsaturated fat 0.088g 0.05g 0%
Tryptophan 0.002mg 0.014mg 0%
Threonine 0.04mg 0%
Isoleucine 0.049mg 0%
Leucine 0.077mg 0%
Lysine 0.009mg 0.059mg 0%
Methionine 0.003mg 0.015mg 0%
Phenylalanine 0.049mg 0%
Valine 0.059mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 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 +122.2%
Contains more ProteinProtein +230%
Contains more OtherOther +280%
~equal in Carbs ~3.33g
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 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 Mono. FatMonounsaturated fat +105.6%
Contains more Poly. FatPolyunsaturated fat +76%
~equal in Saturated fat ~0.016g

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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. 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.