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  6. Nopales vs. Yam

Nopales vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between nopales and yam

  • Nopales have more calcium, magnesium, and vitamin A; however, yam is higher in vitamin B6, potassium, copper, vitamin B1, and fiber.
  • Nopales cover your daily calcium needs 15% more than yam.
  • Yam contains 4 times less vitamin A than nopales. Nopales contain 457 IU of vitamin A, while yam contains 122 IU.
  • The glycemic index of yam is higher.

Food varieties used in this article are Nopales, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Nopales vs Yam 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.
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%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +1071.4%
Contains more IronIron +13.5%
Contains more ZincZinc +25%
Contains more ManganeseManganese +23.2%
Contains more PotassiumPotassium +160.7%
Contains more CopperCopper +192.3%
Contains more PhosphorusPhosphorus +206.3%
Contains less SodiumSodium -61.9%
~equal in Selenium ~0.7µg

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.
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%
Yam
Yam
7
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin AVitamin A +283.3%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin KVitamin K +130.4%
Contains more Vitamin CVitamin C +30.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +691.7%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B5Vitamin B5 +86.2%
Contains more Vitamin B6Vitamin B6 +225.7%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Yam DV% diff.
Calcium 164mg 14mg 15%
Potassium 257mg 670mg 12%
Vitamin B6 0.07mg 0.228mg 12%
Copper 0.052mg 0.152mg 11%
Carbs 3.33g 27.48g 8%
Magnesium 52mg 18mg 8%
Fiber 2.2g 3.9g 7%
Vitamin B1 0.012mg 0.095mg 7%
Calories 16kcal 116kcal 5%
Phosphorus 16mg 49mg 5%
Manganese 0.457mg 0.371mg 4%
Vitamin C 9.3mg 12.1mg 3%
Vitamin B5 0.167mg 0.311mg 3%
Vitamin K 5.3µg 2.3µg 3%
Folate 3µg 16µg 3%
Vitamin A 23µg 6µg 2%
Vitamin E 0mg 0.34mg 2%
Choline 7.3mg 16.2mg 2%
Iron 0.59mg 0.52mg 1%
Sodium 21mg 8mg 1%
Vitamin B2 0.041mg 0.028mg 1%
Vitamin B3 0.41mg 0.552mg 1%
Protein 1.32g 1.49g 0%
Protein per 100 calories 8.3g 1.3g N/A
Calories per 10 g protein 121kcal 779kcal N/A
Weight per 100 calories 625g 86g N/A
Fats 0.09g 0.14g 0%
Net carbs 1.13g 23.58g N/A
Sugar 1.15g 0.49g N/A
Zinc 0.25mg 0.2mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.016g 0.029g 0%
Monounsaturated fat 0.018g 0.005g 0%
Polyunsaturated fat 0.05g 0.06g 0%
Tryptophan 0.014mg 0.012mg 0%
Threonine 0.04mg 0.052mg 0%
Isoleucine 0.049mg 0.05mg 0%
Leucine 0.077mg 0.094mg 0%
Lysine 0.059mg 0.058mg 0%
Methionine 0.015mg 0.02mg 0%
Phenylalanine 0.049mg 0.069mg 0%
Valine 0.059mg 0.06mg 0%
Histidine 0.025mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more WaterWater +34.2%
Contains more OtherOther +50%
Contains more ProteinProtein +12.9%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +725.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +20%

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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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.