Winter melon vs. Nopales — In-Depth Nutrition Comparison
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What are the main differences between Winter melon and Nopales?
- Winter melon is richer in Vitamin B2, yet Nopales are richer in Manganese, Calcium, Magnesium, and Potassium.
- Nopales' daily need coverage for Manganese is 17% higher.
- Winter melon has 3 times more Vitamin B2 than Nopales. Winter melon has 0.11mg of Vitamin B2, while Nopales have 0.041mg.
We used Waxgourd, (chinese preserving melon), raw and Nopales, raw types in this comparison.
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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
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Phosphorus
+18.8%
Contains
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Zinc
+144%
Contains
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Calcium
+763.2%
Contains
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Iron
+47.5%
Contains
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Magnesium
+420%
Contains
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Potassium
+4183.3%
Contains
less
Sodium
-81.1%
Contains
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Copper
+126.1%
Contains
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Manganese
+687.9%
Contains
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Selenium
+250%
Contains
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Phosphorus
+18.8%
Contains
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Zinc
+144%
Contains
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Calcium
+763.2%
Contains
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Iron
+47.5%
Contains
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Magnesium
+420%
Contains
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Potassium
+4183.3%
Contains
less
Sodium
-81.1%
Contains
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Copper
+126.1%
Contains
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Manganese
+687.9%
Contains
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Selenium
+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
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Vitamin C
+39.8%
Contains
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Vitamin B1
+233.3%
Contains
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Vitamin B2
+168.3%
Contains
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Folate
+66.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B5
+25.6%
Contains
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Vitamin B6
+100%
Equal in Vitamin B3 - 0.41
Contains
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Vitamin C
+39.8%
Contains
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Vitamin B1
+233.3%
Contains
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Vitamin B2
+168.3%
Contains
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Folate
+66.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B5
+25.6%
Contains
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Vitamin B6
+100%
Equal in Vitamin B3 - 0.41
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+122.2%
Contains
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Protein
+230%
Contains
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Carbs
+11%
Contains
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Other
+280%
Equal in Water - 94.12
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
Contains
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Fats
+122.2%
Contains
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Protein
+230%
Contains
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Carbs
+11%
Contains
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Other
+280%
Equal in Water - 94.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+105.6%
Contains
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Polyunsaturated fat
+74%
Equal in Saturated Fat - 0.016
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.087 g
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.018 g
Polyunsaturated fat:
0.05 g
Contains
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Monounsaturated Fat
+105.6%
Contains
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Polyunsaturated fat
+74%
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.1g | 1.13g |
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| Protein | 0.4g | 1.32g |
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| Fats | 0.2g | 0.09g |
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| Carbs | 3g | 3.33g |
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| Calories | 13kcal | 16kcal |
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| Sugar | 1.15g |
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| Fiber | 2.9g | 2.2g |
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| Calcium | 19mg | 164mg |
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| Iron | 0.4mg | 0.59mg |
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| Magnesium | 10mg | 52mg |
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| Phosphorus | 19mg | 16mg |
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| Potassium | 6mg | 257mg |
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| Sodium | 111mg | 21mg |
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| Zinc | 0.61mg | 0.25mg |
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| Copper | 0.023mg | 0.052mg |
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| Manganese | 0.058mg | 0.457mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin A | 0IU | 457IU |
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| Vitamin A RAE | 0µg | 23µg |
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| Vitamin C | 13mg | 9.3mg |
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| Vitamin B1 | 0.04mg | 0.012mg |
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| Vitamin B2 | 0.11mg | 0.041mg |
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| Vitamin B3 | 0.4mg | 0.41mg |
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| Vitamin B5 | 0.133mg | 0.167mg |
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| Vitamin B6 | 0.035mg | 0.07mg |
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| Folate | 5µg | 3µg |
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| Vitamin K | 5.3µg |
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| Tryptophan | 0.002mg | 0.014mg |
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| Threonine | 0.04mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.077mg |
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| Lysine | 0.009mg | 0.059mg |
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| Methionine | 0.003mg | 0.015mg |
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| Phenylalanine | 0.049mg |
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| Valine | 0.059mg |
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| Histidine | 0.025mg |
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| Saturated Fat | 0.016g | 0.016g | |
| Monounsaturated Fat | 0.037g | 0.018g |
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| Polyunsaturated fat | 0.087g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
9%
10%
Minerals Daily Need Coverage Score
8%
23%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 1.15g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 7)
Which food contains less Sodium?
Nopales contains less Sodium (difference - 90mg)
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 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.