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  6. Yam vs. Nopales

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.

Infographic

Yam 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.
Yam
Yam
4
:
5
Nopales
Nopales
Contains more Phosphorus +206.3%
Contains more Potassium +160.7%
Contains less Sodium -61.9%
Contains more Copper +192.3%
Contains more Calcium +1071.4%
Contains more Iron +13.5%
Contains more Magnesium +188.9%
Contains more Zinc +25%
Contains more Manganese +23.2%
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +206.3%
Contains more Potassium +160.7%
Contains less Sodium -61.9%
Contains more Copper +192.3%
Contains more Calcium +1071.4%
Contains more Iron +13.5%
Contains more Magnesium +188.9%
Contains more Zinc +25%
Contains more Manganese +23.2%
Equal in Selenium - 0.7

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.
Yam
Yam
7
:
3
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin C +30.1%
Contains more Vitamin B1 +691.7%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B5 +86.2%
Contains more Vitamin B6 +225.7%
Contains more Folate +433.3%
Contains more Vitamin A +274.6%
Contains more Vitamin B2 +46.4%
Contains more Vitamin K +130.4%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
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 E +∞%
Contains more Vitamin C +30.1%
Contains more Vitamin B1 +691.7%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B5 +86.2%
Contains more Vitamin B6 +225.7%
Contains more Folate +433.3%
Contains more Vitamin A +274.6%
Contains more Vitamin B2 +46.4%
Contains more Vitamin K +130.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Nopales
Nopales
Contains more Protein +12.9%
Contains more Fats +55.6%
Contains more Carbs +725.2%
Contains more Water +34.2%
Contains more Other +50%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 Protein +12.9%
Contains more Fats +55.6%
Contains more Carbs +725.2%
Contains more Water +34.2%
Contains more Other +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Nopales
Nopales
Contains more Polyunsaturated fat +20%
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +260%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +20%
Contains less Saturated Fat -44.8%
Contains more Monounsaturated 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.
Yam Nopales
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Nopales Opinion
Net carbs 23.58g 1.13g Yam
Protein 1.49g 1.32g Yam
Fats 0.14g 0.09g Yam
Carbs 27.48g 3.33g Yam
Calories 116kcal 16kcal Yam
Sugar 0.49g 1.15g Yam
Fiber 3.9g 2.2g Yam
Calcium 14mg 164mg Nopales
Iron 0.52mg 0.59mg Nopales
Magnesium 18mg 52mg Nopales
Phosphorus 49mg 16mg Yam
Potassium 670mg 257mg Yam
Sodium 8mg 21mg Yam
Zinc 0.2mg 0.25mg Nopales
Copper 0.152mg 0.052mg Yam
Manganese 0.371mg 0.457mg Nopales
Selenium 0.7µg 0.7µg
Vitamin A 122IU 457IU Nopales
Vitamin A RAE 6µg 23µg Nopales
Vitamin E 0.34mg 0mg Yam
Vitamin C 12.1mg 9.3mg Yam
Vitamin B1 0.095mg 0.012mg Yam
Vitamin B2 0.028mg 0.041mg Nopales
Vitamin B3 0.552mg 0.41mg Yam
Vitamin B5 0.311mg 0.167mg Yam
Vitamin B6 0.228mg 0.07mg Yam
Folate 16µg 3µg Yam
Vitamin K 2.3µg 5.3µg Nopales
Tryptophan 0.012mg 0.014mg Nopales
Threonine 0.052mg 0.04mg Yam
Isoleucine 0.05mg 0.049mg Yam
Leucine 0.094mg 0.077mg Yam
Lysine 0.058mg 0.059mg Nopales
Methionine 0.02mg 0.015mg Yam
Phenylalanine 0.069mg 0.049mg Yam
Valine 0.06mg 0.059mg Yam
Histidine 0.033mg 0.025mg Yam
Saturated Fat 0.029g 0.016g Nopales
Monounsaturated Fat 0.005g 0.018g Nopales
Polyunsaturated fat 0.06g 0.05g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
15%
Yam
10%
Nopales
Minerals Daily Need Coverage Score
23%
Yam
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 44)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.2)
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)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.