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  6. Currant vs. Prickly pear

Currant vs. Prickly pear — In-Depth Nutrition Comparison

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Differences between Currant and Prickly pear

  • Currant has more Vitamin C, and Iron, while Prickly pear has more Magnesium.
  • Currant's daily need coverage for Vitamin C is 30% higher.
  • Prickly pear contains 3 times less Iron than Currant. Currant contains 1mg of Iron, while Prickly pear contains 0.3mg.

The food types used in this comparison are Currants, red and white, raw and Prickly pears, raw.

Infographic

Currant 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.
Currant
Currant
7
:
2
Prickly pear
Prickly pear
Contains more Iron +233.3%
Contains more Phosphorus +83.3%
Contains more Potassium +25%
Contains less Sodium -80%
Contains more Zinc +91.7%
Contains more Copper +33.8%
Contains more Calcium +69.7%
Contains more Magnesium +553.8%
Equal in Selenium - 0.6
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
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 +233.3%
Contains more Phosphorus +83.3%
Contains more Potassium +25%
Contains less Sodium -80%
Contains more Zinc +91.7%
Contains more Copper +33.8%
Contains more Calcium +69.7%
Contains more Magnesium +553.8%
Equal in Selenium - 0.6

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.
Currant
Currant
8
:
3
Prickly pear
Prickly pear
Contains more Vitamin C +192.9%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B6 +16.7%
Contains more Folate +33.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +360%
Equal in Vitamin A - 43
Currant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
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 C +192.9%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B6 +16.7%
Contains more Folate +33.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +360%
Equal in Vitamin A - 43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
2
:
3
Prickly pear
Prickly pear
Contains more Protein +91.8%
Contains more Carbs +44.2%
Contains more Fats +155%
Contains more Other +152.3%
Equal in Water - 87.55
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +91.8%
Contains more Carbs +44.2%
Contains more Fats +155%
Contains more Other +152.3%
Equal in Water - 87.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
1
:
2
Prickly pear
Prickly pear
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +167.9%
Contains more Polyunsaturated fat +142%
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Prickly pear
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +167.9%
Contains more Polyunsaturated fat +142%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Prickly pear Opinion
Net carbs 9.5g 5.97g Currant
Protein 1.4g 0.73g Currant
Fats 0.2g 0.51g Prickly pear
Carbs 13.8g 9.57g Currant
Calories 56kcal 41kcal Currant
Fructose 3.53g Currant
Sugar 7.37g Prickly pear
Fiber 4.3g 3.6g Currant
Calcium 33mg 56mg Prickly pear
Iron 1mg 0.3mg Currant
Magnesium 13mg 85mg Prickly pear
Phosphorus 44mg 24mg Currant
Potassium 275mg 220mg Currant
Sodium 1mg 5mg Currant
Zinc 0.23mg 0.12mg Currant
Copper 0.107mg 0.08mg Currant
Manganese 0.186mg Currant
Selenium 0.6µg 0.6µg
Vitamin A 42IU 43IU Prickly pear
Vitamin A RAE 2µg 2µg
Vitamin E 0.1mg Currant
Vitamin C 41mg 14mg Currant
Vitamin B1 0.04mg 0.014mg Currant
Vitamin B2 0.05mg 0.06mg Prickly pear
Vitamin B3 0.1mg 0.46mg Prickly pear
Vitamin B5 0.064mg Currant
Vitamin B6 0.07mg 0.06mg Currant
Folate 8µg 6µg Currant
Vitamin K 11µg Currant
Saturated Fat 0.017g 0.067g Currant
Monounsaturated Fat 0.028g 0.075g Prickly pear
Polyunsaturated fat 0.088g 0.213g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant 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
18%
Currant
8%
Prickly pear
Minerals Daily Need Coverage Score
17%
Currant
15%
Prickly pear

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 18)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $0.5)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.05g)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant 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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.