Yam vs. Nopales — In-Depth Nutrition Comparison
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A recap on differences between Yam and Nopales
- Yam has more Vitamin B6, Potassium, Copper, Vitamin B1, and Fiber, however, Nopales are higher in Calcium, and Magnesium.
- Nopales covers your daily Calcium needs 15% more than Yam.
- Nopales contain 8 times less Vitamin B1 than Yam. Yam contains 0.095mg of Vitamin B1, while Nopales contain 0.012mg.
Food varieties used in this article are Yam, cooked, boiled, drained, or baked, without salt and Nopales, raw.
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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 PotassiumPotassium | +160.7% |
| Contains more CopperCopper | +192.3% |
| Contains more PhosphorusPhosphorus | +206.3% |
| Contains less SodiumSodium | -61.9% |
| Contains more MagnesiumMagnesium | +188.9% |
| Contains more CalciumCalcium | +1071.4% |
| Contains more IronIron | +13.5% |
| Contains more ZincZinc | +25% |
| Contains more ManganeseManganese | +23.2% |
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 CVitamin C | +30.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +691.7% |
| Contains more Vitamin B3Vitamin B3 | +34.6% |
| Contains more Vitamin B5Vitamin B5 | +86.2% |
| Contains more Vitamin B6Vitamin B6 | +225.7% |
| Contains more FolateFolate | +433.3% |
| Contains more CholineCholine | +121.9% |
| Contains more Vitamin AVitamin A | +274.6% |
| Contains more Vitamin B2Vitamin B2 | +46.4% |
| Contains more Vitamin KVitamin K | +130.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.9% |
| Contains more FatsFats | +55.6% |
| Contains more CarbsCarbs | +725.2% |
| Contains more WaterWater | +34.2% |
| Contains more OtherOther | +50% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +20% |
| Contains less Sat. FatSaturated Fat | -44.8% |
| Contains more Mono. FatMonounsaturated Fat | +260% |
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 Sodium |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 116kcal | 16kcal |
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| Protein | 1.49g | 1.32g |
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| Fats | 0.14g | 0.09g |
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| Vitamin C | 12.1mg | 9.3mg |
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| Net carbs | 23.58g | 1.13g |
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| Carbs | 27.48g | 3.33g |
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| Magnesium | 18mg | 52mg |
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| Calcium | 14mg | 164mg |
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| Potassium | 670mg | 257mg |
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| Iron | 0.52mg | 0.59mg |
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| Sugar | 0.49g | 1.15g |
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| Fiber | 3.9g | 2.2g |
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| Copper | 0.152mg | 0.052mg |
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| Zinc | 0.2mg | 0.25mg |
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| Phosphorus | 49mg | 16mg |
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| Sodium | 8mg | 21mg |
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| Vitamin A | 122IU | 457IU |
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| Vitamin A | 6µg | 23µg |
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| Vitamin E | 0.34mg | 0mg |
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| Manganese | 0.371mg | 0.457mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.095mg | 0.012mg |
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| Vitamin B2 | 0.028mg | 0.041mg |
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| Vitamin B3 | 0.552mg | 0.41mg |
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| Vitamin B5 | 0.311mg | 0.167mg |
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| Vitamin B6 | 0.228mg | 0.07mg |
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| Vitamin K | 2.3µg | 5.3µg |
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| Folate | 16µg | 3µg |
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| Choline | 16.2mg | 7.3mg |
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| Saturated Fat | 0.029g | 0.016g |
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| Monounsaturated Fat | 0.005g | 0.018g |
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| Polyunsaturated fat | 0.06g | 0.05g |
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| Tryptophan | 0.012mg | 0.014mg |
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| Threonine | 0.052mg | 0.04mg |
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| Isoleucine | 0.05mg | 0.049mg |
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| Leucine | 0.094mg | 0.077mg |
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| Lysine | 0.058mg | 0.059mg |
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| Methionine | 0.02mg | 0.015mg |
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| Phenylalanine | 0.069mg | 0.049mg |
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| Valine | 0.06mg | 0.059mg |
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| Histidine | 0.033mg | 0.025mg |
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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
15%
10%
Minerals Daily Need Coverage Score
23%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 44)
Which food is cheaper?
Nopales is cheaper (difference - $0.2)
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)