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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 RAE, and Vitamin B6, yet Nopales are higher in Calcium, Manganese, and Magnesium.
  • Winter squash's daily need coverage for Vitamin A RAE is 26% 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 are lower.

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

Infographic

Winter 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.
Winter squash
Winter squash
3
:
7
Nopales
Nopales
Contains more Phosphorus +18.8%
Contains less Sodium -95.2%
Contains more Copper +57.7%
Contains more Calcium +645.5%
Contains more Iron +34.1%
Contains more Magnesium +300%
Contains more Zinc +13.6%
Contains more Manganese +144.4%
Contains more Selenium +75%
Equal in Potassium - 257
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +18.8%
Contains less Sodium -95.2%
Contains more Copper +57.7%
Contains more Calcium +645.5%
Contains more Iron +34.1%
Contains more Magnesium +300%
Contains more Zinc +13.6%
Contains more Manganese +144.4%
Contains more Selenium +75%
Equal in Potassium - 257

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.
Winter squash
Winter squash
9
:
1
Nopales
Nopales
Contains more Vitamin A +1042.9%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +63.4%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B5 +40.1%
Contains more Vitamin B6 +130%
Contains more Folate +566.7%
Contains more Vitamin K +20.5%
Equal in Vitamin C - 9.3
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 A +1042.9%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +63.4%
Contains more Vitamin B3 +20.7%
Contains more Vitamin B5 +40.1%
Contains more Vitamin B6 +130%
Contains more Folate +566.7%
Contains more Vitamin K +20.5%
Equal in Vitamin C - 9.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Nopales
Nopales
Contains more Fats +288.9%
Contains more Carbs +165.8%
Contains more Protein +48.3%
Contains more Other +62.9%
Equal in Water - 94.12
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +288.9%
Contains more Carbs +165.8%
Contains more Protein +48.3%
Contains more Other +62.9%
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Nopales
Nopales
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +194%
Contains less Saturated Fat -77.8%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +194%
Contains less Saturated Fat -77.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Nopales Opinion
Net carbs 6.05g 1.13g Winter squash
Protein 0.89g 1.32g Nopales
Fats 0.35g 0.09g Winter squash
Carbs 8.85g 3.33g Winter squash
Calories 37kcal 16kcal Winter squash
Sugar 3.3g 1.15g Nopales
Fiber 2.8g 2.2g Winter squash
Calcium 22mg 164mg Nopales
Iron 0.44mg 0.59mg Nopales
Magnesium 13mg 52mg Nopales
Phosphorus 19mg 16mg Winter squash
Potassium 241mg 257mg Nopales
Sodium 1mg 21mg Winter squash
Zinc 0.22mg 0.25mg Nopales
Copper 0.082mg 0.052mg Winter squash
Manganese 0.187mg 0.457mg Nopales
Selenium 0.4µg 0.7µg Nopales
Vitamin A 5223IU 457IU Winter squash
Vitamin A RAE 261µg 23µg Winter squash
Vitamin E 0.12mg 0mg Winter squash
Vitamin C 9.6mg 9.3mg Winter squash
Vitamin B1 0.016mg 0.012mg Winter squash
Vitamin B2 0.067mg 0.041mg Winter squash
Vitamin B3 0.495mg 0.41mg Winter squash
Vitamin B5 0.234mg 0.167mg Winter squash
Vitamin B6 0.161mg 0.07mg Winter squash
Folate 20µg 3µg Winter squash
Vitamin K 4.4µg 5.3µg Nopales
Tryptophan 0.013mg 0.014mg Nopales
Threonine 0.027mg 0.04mg Nopales
Isoleucine 0.035mg 0.049mg Nopales
Leucine 0.05mg 0.077mg Nopales
Lysine 0.033mg 0.059mg Nopales
Methionine 0.011mg 0.015mg Nopales
Phenylalanine 0.035mg 0.049mg Nopales
Valine 0.038mg 0.059mg Nopales
Histidine 0.017mg 0.025mg Nopales
Saturated Fat 0.072g 0.016g Nopales
Monounsaturated Fat 0.026g 0.018g Winter squash
Polyunsaturated fat 0.147g 0.05g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
10%
Nopales
Minerals Daily Need Coverage Score
12%
Winter squash
23%
Nopales

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 6)
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 is cheaper?
?
The foods are relatively equal in price ($)

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.