Yam vs. Nopales — In-Depth Nutrition Comparison
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A recap on the differences between yam and nopales
- Yam has more vitamin B6, potassium, copper, vitamin B1, and fiber; however, nopales are higher in calcium, magnesium, and vitamin A.
- Nopales cover 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.
- The glycemic index of yam is higher.
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 | +283.3% |
| Contains more Vitamin B2Vitamin B2 | +46.4% |
| Contains more Vitamin KVitamin K | +130.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 14mg | 164mg | 15% |
| Vitamin B6 | 0.228mg | 0.07mg | 12% |
| Potassium | 670mg | 257mg | 12% |
| Copper | 0.152mg | 0.052mg | 11% |
| Carbs | 27.48g | 3.33g | 8% |
| Magnesium | 18mg | 52mg | 8% |
| Vitamin B1 | 0.095mg | 0.012mg | 7% |
| Fiber | 3.9g | 2.2g | 7% |
| Phosphorus | 49mg | 16mg | 5% |
| Calories | 116kcal | 16kcal | 5% |
| Manganese | 0.371mg | 0.457mg | 4% |
| Vitamin K | 2.3µg | 5.3µg | 3% |
| Vitamin C | 12.1mg | 9.3mg | 3% |
| Folate | 16µg | 3µg | 3% |
| Vitamin B5 | 0.311mg | 0.167mg | 3% |
| Choline | 16.2mg | 7.3mg | 2% |
| Vitamin A | 6µg | 23µg | 2% |
| Vitamin E | 0.34mg | 0mg | 2% |
| Iron | 0.52mg | 0.59mg | 1% |
| Sodium | 8mg | 21mg | 1% |
| Vitamin B2 | 0.028mg | 0.041mg | 1% |
| Vitamin B3 | 0.552mg | 0.41mg | 1% |
| Protein | 1.49g | 1.32g | 0% |
| Fats | 0.14g | 0.09g | 0% |
| Net carbs | 23.58g | 1.13g | N/A |
| Sugar | 0.49g | 1.15g | N/A |
| Zinc | 0.2mg | 0.25mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.029g | 0.016g | 0% |
| Monounsaturated fat | 0.005g | 0.018g | 0% |
| Polyunsaturated fat | 0.06g | 0.05g | 0% |
| Tryptophan | 0.012mg | 0.014mg | 0% |
| Threonine | 0.052mg | 0.04mg | 0% |
| Isoleucine | 0.05mg | 0.049mg | 0% |
| Leucine | 0.094mg | 0.077mg | 0% |
| Lysine | 0.058mg | 0.059mg | 0% |
| Methionine | 0.02mg | 0.015mg | 0% |
| Phenylalanine | 0.069mg | 0.049mg | 0% |
| Valine | 0.06mg | 0.059mg | 0% |
| Histidine | 0.033mg | 0.025mg | 0% |
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% |
