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  6. Avocado vs. Prickly pear

Avocado vs. Prickly pear — In-Depth Nutrition Comparison

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The main differences between Avocado and Prickly pear

  • Avocado is richer in Folate, Vitamin B6, Fiber, Copper, Vitamin B3, Potassium, and Vitamin B2, yet Prickly pear is richer in Magnesium.
  • Daily need coverage for Folate from Avocado is 19% higher.
  • Avocado contains 32 times more Saturated Fat than Prickly pear. Avocado contains 2.126g of Saturated Fat, while Prickly pear contains 0.067g.

Food types used in this article are Avocados, raw, all commercial varieties and Prickly pears, raw.

Infographic

Avocado vs Prickly pear 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.
Avocado
Avocado
6
:
4
Prickly pear
Prickly pear
Contains more Iron +83.3%
Contains more Phosphorus +116.7%
Contains more Potassium +120.5%
Contains more Zinc +433.3%
Contains more Copper +137.5%
Contains more Calcium +366.7%
Contains more Magnesium +193.1%
Contains less Sodium -28.6%
Contains more Selenium +50%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Prickly pear
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 12% 61% 11% 20% 1% 4% 27% 0% 4%
Contains more Iron +83.3%
Contains more Phosphorus +116.7%
Contains more Potassium +120.5%
Contains more Zinc +433.3%
Contains more Copper +137.5%
Contains more Calcium +366.7%
Contains more Magnesium +193.1%
Contains less Sodium -28.6%
Contains more Selenium +50%

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.
Avocado
Avocado
10
:
1
Prickly pear
Prickly pear
Contains more Vitamin A +239.5%
Contains more Vitamin B1 +378.6%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +277.8%
Contains more Vitamin B6 +328.3%
Contains more Folate +1250%
Contains more Vitamin C +40%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Prickly pear
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 47% 4% 14% 9% 0% 14% 5% 0% 0%
Contains more Vitamin A +239.5%
Contains more Vitamin B1 +378.6%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +277.8%
Contains more Vitamin B6 +328.3%
Contains more Folate +1250%
Contains more Vitamin C +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
2
:
3
Prickly pear
Prickly pear
Contains more Protein +174%
Contains more Fats +2774.5%
Contains more Carbs +12.2%
Contains more Water +19.6%
Equal in Other - 1.64
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Prickly pear
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
Contains more Protein +174%
Contains more Fats +2774.5%
Contains more Carbs +12.2%
Contains more Water +19.6%
Equal in Other - 1.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Prickly pear
Prickly pear
Contains more Monounsaturated Fat +12965.3%
Contains more Polyunsaturated fat +752.6%
Contains less Saturated Fat -96.8%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Prickly pear
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +12965.3%
Contains more Polyunsaturated fat +752.6%
Contains less Saturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Prickly pear
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Prickly pear Opinion
Net carbs 1.83g 5.97g Prickly pear
Protein 2g 0.73g Avocado
Fats 14.66g 0.51g Avocado
Carbs 8.53g 9.57g Prickly pear
Calories 160kcal 41kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Prickly pear
Fiber 6.7g 3.6g Avocado
Calcium 12mg 56mg Prickly pear
Iron 0.55mg 0.3mg Avocado
Magnesium 29mg 85mg Prickly pear
Phosphorus 52mg 24mg Avocado
Potassium 485mg 220mg Avocado
Sodium 7mg 5mg Prickly pear
Zinc 0.64mg 0.12mg Avocado
Copper 0.19mg 0.08mg Avocado
Manganese 0.142mg Avocado
Selenium 0.4µg 0.6µg Prickly pear
Vitamin A 146IU 43IU Avocado
Vitamin A RAE 7µg 2µg Avocado
Vitamin E 2.07mg Avocado
Vitamin C 10mg 14mg Prickly pear
Vitamin B1 0.067mg 0.014mg Avocado
Vitamin B2 0.13mg 0.06mg Avocado
Vitamin B3 1.738mg 0.46mg Avocado
Vitamin B5 1.389mg Avocado
Vitamin B6 0.257mg 0.06mg Avocado
Folate 81µg 6µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 2.126g 0.067g Prickly pear
Monounsaturated Fat 9.799g 0.075g Avocado
Polyunsaturated fat 1.816g 0.213g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Prickly pear
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
35%
Avocado
8%
Prickly pear
Minerals Daily Need Coverage Score
21%
Avocado
15%
Prickly pear

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Prickly pear
Prickly pear is lower in Saturated Fat (difference - 2.059g)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 33)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $0.8)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.