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  6. Chayote vs. Nopales

Chayote vs. Nopales — In-Depth Nutrition Comparison

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Important differences between chayote and nopales

  • Chayote has more folate and copper; however, nopales have more calcium, manganese, and magnesium.
  • Chayote's daily need coverage for folate is 23% more.
  • Chayote has 3 times more zinc than nopales. Chayote has 0.74mg of zinc, while nopales have 0.25mg.

The food varieties used in the comparison are Chayote, fruit, raw and Nopales, raw.

Infographic

Chayote vs Nopales infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Contains more CopperCopper +136.5%
Contains more ZincZinc +196%
Contains more PhosphorusPhosphorus +12.5%
Contains less SodiumSodium -90.5%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +864.7%
Contains more PotassiumPotassium +105.6%
Contains more IronIron +73.5%
Contains more ManganeseManganese +141.8%
Contains more SeleniumSelenium +250%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 26% 0% 0% 2.4% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 31% 0% 7.7% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +49.1%
Contains more FolateFolate +3000%
Contains more Vitamin CVitamin C +20.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin KVitamin K +29.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Nopales DV% diff.
Folate 93µg 3µg 23%
Calcium 17mg 164mg 15%
Manganese 0.189mg 0.457mg 12%
Magnesium 12mg 52mg 10%
Copper 0.123mg 0.052mg 8%
Potassium 125mg 257mg 4%
Zinc 0.74mg 0.25mg 4%
Iron 0.34mg 0.59mg 3%
Vitamin A 0µg 23µg 3%
Vitamin C 7.7mg 9.3mg 2%
Fiber 1.7g 2.2g 2%
Vitamin B5 0.249mg 0.167mg 2%
Protein 0.82g 1.32g 1%
Sodium 2mg 21mg 1%
Vitamin E 0.12mg 0mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B1 0.025mg 0.012mg 1%
Vitamin B2 0.029mg 0.041mg 1%
Vitamin K 4.1µg 5.3µg 1%
Calories 19kcal 16kcal 0%
Protein per 100 calories 4.3g 8.3g N/A
Calories per 10 g protein 232kcal 121kcal N/A
Weight per 100 calories 526g 625g N/A
Fats 0.13g 0.09g 0%
Net carbs 2.81g 1.13g N/A
Carbs 4.51g 3.33g 0%
Sugar 1.66g 1.15g N/A
Phosphorus 18mg 16mg 0%
Vitamin B3 0.47mg 0.41mg 0%
Vitamin B6 0.076mg 0.07mg 0%
Choline 9.2mg 7.3mg 0%
Saturated fat 0.028g 0.016g 0%
Monounsaturated fat 0.01g 0.018g 0%
Polyunsaturated fat 0.057g 0.05g 0%
Tryptophan 0.011mg 0.014mg 0%
Threonine 0.04mg 0.04mg 0%
Isoleucine 0.044mg 0.049mg 0%
Leucine 0.077mg 0.077mg 0%
Lysine 0.039mg 0.059mg 0%
Methionine 0.001mg 0.015mg 0%
Phenylalanine 0.047mg 0.049mg 0%
Valine 0.063mg 0.059mg 0%
Histidine 0.015mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more FatsFats +44.4%
Contains more CarbsCarbs +35.4%
Contains more ProteinProtein +61%
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +14%
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +80%

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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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.