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  6. Zucchini vs. Nopales

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, and Magnesium.
  • Nopales covers 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

Zucchini 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.
Zucchini
Zucchini
5
:
5
Nopales
Nopales
Contains more Phosphorus +137.5%
Contains less Sodium -61.9%
Contains more Zinc +28%
Contains more Calcium +925%
Contains more Iron +59.5%
Contains more Magnesium +188.9%
Contains more Manganese +158.2%
Contains more Selenium +250%
Equal in Potassium - 257
Equal in Copper - 0.052
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +137.5%
Contains less Sodium -61.9%
Contains more Zinc +28%
Contains more Calcium +925%
Contains more Iron +59.5%
Contains more Magnesium +188.9%
Contains more Manganese +158.2%
Contains more Selenium +250%
Equal in Potassium - 257
Equal in Copper - 0.052

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.
Zucchini
Zucchini
8
:
2
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin C +92.5%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +129.3%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +132.9%
Contains more Folate +700%
Contains more Vitamin A +128.5%
Contains more Vitamin K +23.3%
Equal in Vitamin B3 - 0.41
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +92.5%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +129.3%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +132.9%
Contains more Folate +700%
Contains more Vitamin A +128.5%
Contains more Vitamin K +23.3%
Equal in Vitamin B3 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Nopales
Nopales
Contains more Fats +255.6%
Contains more Other +100%
Equal in Protein - 1.32
Equal in Carbs - 3.33
Equal in Water - 94.12
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 Fats +255.6%
Contains more Other +100%
Equal in Protein - 1.32
Equal in Carbs - 3.33
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Nopales
Nopales
Contains more Polyunsaturated fat +82%
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +63.6%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +82%
Contains less Saturated Fat -81%
Contains more Monounsaturated 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.
Zucchini Nopales
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Zucchini Nopales Opinion
Net carbs 2.11g 1.13g Zucchini
Protein 1.21g 1.32g Nopales
Fats 0.32g 0.09g Zucchini
Carbs 3.11g 3.33g Nopales
Calories 17kcal 16kcal Zucchini
Fructose 1.38g Zucchini
Sugar 2.5g 1.15g Nopales
Fiber 1g 2.2g Nopales
Calcium 16mg 164mg Nopales
Iron 0.37mg 0.59mg Nopales
Magnesium 18mg 52mg Nopales
Phosphorus 38mg 16mg Zucchini
Potassium 261mg 257mg Zucchini
Sodium 8mg 21mg Zucchini
Zinc 0.32mg 0.25mg Zucchini
Copper 0.053mg 0.052mg Zucchini
Manganese 0.177mg 0.457mg Nopales
Selenium 0.2µg 0.7µg Nopales
Vitamin A 200IU 457IU Nopales
Vitamin A RAE 10µg 23µg Nopales
Vitamin E 0.12mg 0mg Zucchini
Vitamin C 17.9mg 9.3mg Zucchini
Vitamin B1 0.045mg 0.012mg Zucchini
Vitamin B2 0.094mg 0.041mg Zucchini
Vitamin B3 0.451mg 0.41mg Zucchini
Vitamin B5 0.204mg 0.167mg Zucchini
Vitamin B6 0.163mg 0.07mg Zucchini
Folate 24µg 3µg Zucchini
Vitamin K 4.3µg 5.3µg Nopales
Tryptophan 0.01mg 0.014mg Nopales
Threonine 0.029mg 0.04mg Nopales
Isoleucine 0.044mg 0.049mg Nopales
Leucine 0.071mg 0.077mg Nopales
Lysine 0.067mg 0.059mg Zucchini
Methionine 0.018mg 0.015mg Zucchini
Phenylalanine 0.043mg 0.049mg Nopales
Valine 0.054mg 0.059mg Nopales
Histidine 0.026mg 0.025mg Zucchini
Saturated Fat 0.084g 0.016g Nopales
Monounsaturated Fat 0.011g 0.018g Nopales
Polyunsaturated fat 0.091g 0.05g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
10%
Nopales
Minerals Daily Need Coverage Score
12%
Zucchini
23%
Nopales

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.35g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 8)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
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.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.