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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
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
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
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% |
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 Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
18%
8%
Minerals Daily Need Coverage Score
12%
23%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated fat?
Nopales is lower in Saturated fat (difference - 0.056g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Nopales is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)