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  6. Yam vs. Nopales

Yam vs. Nopales — In-Depth Nutrition Comparison

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A recap on the differences between yam and nopales

  • Yam has more vitamin B6, potassium, copper, vitamin B1, and fiber; however, nopales are higher in calcium, magnesium, and vitamin A.
  • Nopales cover your daily calcium needs 15% more than yam.
  • Nopales contain 8 times less vitamin B1 than yam. Yam contains 0.095mg of vitamin B1, while nopales contain 0.012mg.
  • The glycemic index of yam is higher.

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

Infographic

Yam 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.
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%
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 PotassiumPotassium +160.7%
Contains more CopperCopper +192.3%
Contains more PhosphorusPhosphorus +206.3%
Contains less SodiumSodium -61.9%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +1071.4%
Contains more IronIron +13.5%
Contains more ZincZinc +25%
Contains more ManganeseManganese +23.2%
~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.
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%
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 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%
Contains more Vitamin AVitamin A +283.3%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin KVitamin K +130.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +20%
Contains less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +260%

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