Plantain vs. Prickly pear — In-Depth Nutrition Comparison
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A recap on differences between Plantain and Prickly pear
- Plantain is higher in Vitamin B6, and Potassium, yet Prickly pear is higher in Magnesium, Calcium, and Fiber.
- Plantain covers your daily Vitamin B6 needs 14% more than Prickly pear.
- Plantain contains 4 times more Folate than Prickly pear. While Plantain contains 26µg of Folate, Prickly pear contains only 6µg.
Food varieties used in this article are Plantains, cooked and Prickly pears, raw.
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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
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Iron
+93.3%
Contains
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Phosphorus
+16.7%
Contains
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Potassium
+111.4%
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Selenium
+133.3%
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Calcium
+2700%
Contains
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Magnesium
+165.6%
Contains
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Copper
+21.2%
Equal in Sodium - 5
Equal in Zinc - 0.12
Contains
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Iron
+93.3%
Contains
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Phosphorus
+16.7%
Contains
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Potassium
+111.4%
Contains
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Selenium
+133.3%
Contains
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Calcium
+2700%
Contains
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Magnesium
+165.6%
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Copper
+21.2%
Equal in Sodium - 5
Equal in Zinc - 0.12
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.
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Contains
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Vitamin A
+2014%
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Vitamin B1
+228.6%
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Vitamin B3
+64.3%
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Vitamin B6
+300%
Contains
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Folate
+333.3%
Contains
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Vitamin C
+28.4%
Contains
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Vitamin B2
+15.4%
Contains
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Vitamin A
+2014%
Contains
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Vitamin B1
+228.6%
Contains
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Vitamin B3
+64.3%
Contains
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Vitamin B6
+300%
Contains
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Folate
+333.3%
Contains
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Vitamin C
+28.4%
Contains
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Vitamin B2
+15.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+225.5%
Contains
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Fats
+183.3%
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Water
+30.1%
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Other
+182.8%
Equal in Protein - 0.73
Protein:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
Protein:
0.73 g
Fats:
0.51 g
Carbs:
9.57 g
Water:
87.55 g
Other:
1.64 g
Contains
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Carbs
+225.5%
Contains
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Fats
+183.3%
Contains
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Water
+30.1%
Contains
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Other
+182.8%
Equal in Protein - 0.73
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+400%
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Polyunsaturated fat
+545.5%
Equal in Saturated Fat - 0.067
Saturated Fat:
0.069 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.033 g
Saturated Fat:
0.067 g
Monounsaturated Fat:
0.075 g
Polyunsaturated fat:
0.213 g
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Monounsaturated Fat
+400%
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Polyunsaturated fat
+545.5%
Equal in Saturated Fat - 0.067
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 28.85g | 5.97g |
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| Protein | 0.79g | 0.73g |
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| Fats | 0.18g | 0.51g |
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| Carbs | 31.15g | 9.57g |
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| Calories | 116kcal | 41kcal |
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| Sugar | 14g |
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| Fiber | 2.3g | 3.6g |
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| Calcium | 2mg | 56mg |
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| Iron | 0.58mg | 0.3mg |
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| Magnesium | 32mg | 85mg |
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| Phosphorus | 28mg | 24mg |
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| Potassium | 465mg | 220mg |
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| Sodium | 5mg | 5mg | |
| Zinc | 0.13mg | 0.12mg |
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| Copper | 0.066mg | 0.08mg |
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| Selenium | 1.4µg | 0.6µg |
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| Vitamin A | 909IU | 43IU |
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| Vitamin A RAE | 45µg | 2µg |
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| Vitamin E | 0.13mg |
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| Vitamin C | 10.9mg | 14mg |
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| Vitamin B1 | 0.046mg | 0.014mg |
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| Vitamin B2 | 0.052mg | 0.06mg |
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| Vitamin B3 | 0.756mg | 0.46mg |
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| Vitamin B5 | 0.233mg |
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| Vitamin B6 | 0.24mg | 0.06mg |
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| Folate | 26µg | 6µg |
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| Vitamin K | 0.7µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.021mg |
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| Isoleucine | 0.022mg |
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| Leucine | 0.036mg |
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| Lysine | 0.037mg |
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| Methionine | 0.01mg |
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| Phenylalanine | 0.027mg |
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| Valine | 0.028mg |
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| Histidine | 0.039mg |
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| Saturated Fat | 0.069g | 0.067g |
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| Monounsaturated Fat | 0.015g | 0.075g |
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| Polyunsaturated fat | 0.033g | 0.213g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
18%
8%
Minerals Daily Need Coverage Score
13%
15%
Comparison summary
Which food is lower in Sugar?
Prickly pear is lower in Sugar (difference - 14g)
Which food is lower in Saturated Fat?
Prickly pear is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Prickly pear is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Plantain is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.