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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
