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  6. Winter squash vs. Nopales

Winter squash vs. Nopales — In-Depth Nutrition Comparison

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What are the differences between winter squash and nopales?

  • Winter squash is higher in vitamin A and vitamin B6, yet nopales are higher in calcium, manganese, and magnesium.
  • Winter squash's daily need coverage for vitamin A is 95% more.
  • Winter squash has 7 times more folate than nopales. While winter squash has 20µg of folate, nopales have only 3µg.
  • The amount of sugar in nopales is lower.

We used Squash, winter, all varieties, cooked, baked, without salt and Nopales, raw types in this article.

Infographic

Winter squash 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 CopperCopper +57.7%
Contains more PhosphorusPhosphorus +18.8%
Contains less SodiumSodium -95.2%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +645.5%
Contains more IronIron +34.1%
Contains more ZincZinc +13.6%
Contains more ManganeseManganese +144.4%
Contains more SeleniumSelenium +75%
~equal in Potassium ~257mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 AVitamin A +1034.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B3Vitamin B3 +20.7%
Contains more Vitamin B5Vitamin B5 +40.1%
Contains more Vitamin B6Vitamin B6 +130%
Contains more FolateFolate +566.7%
Contains more CholineCholine +45.2%
Contains more Vitamin KVitamin K +20.5%
~equal in Vitamin C ~9.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Nopales DV% diff.
Vitamin A 261µg 23µg 26%
Calcium 22mg 164mg 14%
Manganese 0.187mg 0.457mg 12%
Magnesium 13mg 52mg 9%
Vitamin B6 0.161mg 0.07mg 7%
Folate 20µg 3µg 4%
Copper 0.082mg 0.052mg 3%
Vitamin B2 0.067mg 0.041mg 2%
Carbs 8.85g 3.33g 2%
Iron 0.44mg 0.59mg 2%
Fiber 2.8g 2.2g 2%
Selenium 0.4µg 0.7µg 1%
Protein 0.89g 1.32g 1%
Calories 37kcal 16kcal 1%
Vitamin B3 0.495mg 0.41mg 1%
Vitamin K 4.4µg 5.3µg 1%
Vitamin B5 0.234mg 0.167mg 1%
Choline 10.6mg 7.3mg 1%
Vitamin E 0.12mg 0mg 1%
Sodium 1mg 21mg 1%
Polyunsaturated fat 0.147g 0.05g 1%
Fats 0.35g 0.09g 0%
Vitamin C 9.6mg 9.3mg 0%
Net carbs 6.05g 1.13g N/A
Potassium 241mg 257mg 0%
Sugar 3.3g 1.15g N/A
Zinc 0.22mg 0.25mg 0%
Phosphorus 19mg 16mg 0%
Vitamin B1 0.016mg 0.012mg 0%
Saturated fat 0.072g 0.016g 0%
Monounsaturated fat 0.026g 0.018g 0%
Tryptophan 0.013mg 0.014mg 0%
Threonine 0.027mg 0.04mg 0%
Isoleucine 0.035mg 0.049mg 0%
Leucine 0.05mg 0.077mg 0%
Lysine 0.033mg 0.059mg 0%
Methionine 0.011mg 0.015mg 0%
Phenylalanine 0.035mg 0.049mg 0%
Valine 0.038mg 0.059mg 0%
Histidine 0.017mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +288.9%
Contains more CarbsCarbs +165.8%
Contains more ProteinProtein +48.3%
Contains more OtherOther +62.9%
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 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 +44.4%
Contains more Poly. FatPolyunsaturated fat +194%
Contains less Sat. FatSaturated fat -77.8%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.