Zucchini vs. Nopales — In-Depth Nutrition Comparison
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Significant differences between zucchini and nopales
- Zucchini has more vitamin C, vitamin B6, and folate; however, nopales are richer in calcium, manganese, magnesium, and vitamin A.
- Nopales cover your daily calcium needs 15% more than zucchini.
- Nopales have 8 times less folate than zucchini. Zucchini has 24µg of folate, while nopales have 3µg.
Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Nopales, raw.
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 ZincZinc | +28% |
| Contains more PhosphorusPhosphorus | +137.5% |
| Contains less SodiumSodium | -61.9% |
| Contains more MagnesiumMagnesium | +188.9% |
| Contains more CalciumCalcium | +925% |
| Contains more IronIron | +59.5% |
| Contains more ManganeseManganese | +158.2% |
| Contains more SeleniumSelenium | +250% |
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 | +92.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B2Vitamin B2 | +129.3% |
| Contains more Vitamin B5Vitamin B5 | +22.2% |
| Contains more Vitamin B6Vitamin B6 | +132.9% |
| Contains more FolateFolate | +700% |
| Contains more CholineCholine | +30.1% |
| Contains more Vitamin AVitamin A | +130% |
| Contains more Vitamin KVitamin K | +23.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +255.6% |
| Contains more OtherOther | +100% |
~equal in
Protein
~1.32g
~equal in
Carbs
~3.33g
~equal in
Water
~94.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +82% |
| Contains less Sat. FatSaturated fat | -81% |
| Contains more Mono. FatMonounsaturated fat | +63.6% |
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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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 16mg | 164mg | 15% |
| Manganese | 0.177mg | 0.457mg | 12% |
| Vitamin C | 17.9mg | 9.3mg | 10% |
| Magnesium | 18mg | 52mg | 8% |
| Vitamin B6 | 0.163mg | 0.07mg | 7% |
| Fiber | 1g | 2.2g | 5% |
| Folate | 24µg | 3µg | 5% |
| Vitamin B2 | 0.094mg | 0.041mg | 4% |
| Phosphorus | 38mg | 16mg | 3% |
| Vitamin B1 | 0.045mg | 0.012mg | 3% |
| Iron | 0.37mg | 0.59mg | 3% |
| Fructose | 1.38g | 2% | |
| Vitamin K | 4.3µg | 5.3µg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Vitamin B5 | 0.204mg | 0.167mg | 1% |
| Zinc | 0.32mg | 0.25mg | 1% |
| Sodium | 8mg | 21mg | 1% |
| Vitamin A | 10µg | 23µg | 1% |
| Vitamin E | 0.12mg | 0mg | 1% |
| Calories | 17kcal | 16kcal | 0% |
| Protein | 1.21g | 1.32g | 0% |
| Fats | 0.32g | 0.09g | 0% |
| Carbs | 3.11g | 3.33g | 0% |
| Net carbs | 2.11g | 1.13g | N/A |
| Potassium | 261mg | 257mg | 0% |
| Sugar | 2.5g | 1.15g | N/A |
| Copper | 0.053mg | 0.052mg | 0% |
| Vitamin B3 | 0.451mg | 0.41mg | 0% |
| Choline | 9.5mg | 7.3mg | 0% |
| Saturated fat | 0.084g | 0.016g | 0% |
| Monounsaturated fat | 0.011g | 0.018g | 0% |
| Polyunsaturated fat | 0.091g | 0.05g | 0% |
| Tryptophan | 0.01mg | 0.014mg | 0% |
| Threonine | 0.029mg | 0.04mg | 0% |
| Isoleucine | 0.044mg | 0.049mg | 0% |
| Leucine | 0.071mg | 0.077mg | 0% |
| Lysine | 0.067mg | 0.059mg | 0% |
| Methionine | 0.018mg | 0.015mg | 0% |
| Phenylalanine | 0.043mg | 0.049mg | 0% |
| Valine | 0.054mg | 0.059mg | 0% |
| Histidine | 0.026mg | 0.025mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
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%
8%
Minerals Daily Need Coverage Score
12%
23%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 1.35g)
Which food is lower in Saturated fat?
Nopales is lower in Saturated fat (difference - 0.068g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 8)
Which food is cheaper?
Nopales is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.