Dates vs. Prickly pear — In-Depth Nutrition Comparison
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The main differences between Dates and Prickly pear
- Dates are richer in Fiber, Copper, Potassium, Iron, Vitamin B6, Phosphorus, and Vitamin B3, yet Prickly pear is richer in Vitamin C, and Magnesium.
- Daily need coverage for Fiber from Dates is 18% higher.
- Dates contain 3 times more Iron than Prickly pear. Dates contain 1.02mg of Iron, while Prickly pear contains 0.3mg.
Food types used in this article are Dates, deglet noor and Prickly pears, raw.
Infographic
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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
+240%
Contains
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Phosphorus
+158.3%
Contains
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Potassium
+198.2%
Contains
less
Sodium
-60%
Contains
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Zinc
+141.7%
Contains
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Copper
+157.5%
Contains
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Selenium
+400%
Contains
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Calcium
+43.6%
Contains
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Magnesium
+97.7%
Contains
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Iron
+240%
Contains
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Phosphorus
+158.3%
Contains
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Potassium
+198.2%
Contains
less
Sodium
-60%
Contains
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Zinc
+141.7%
Contains
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Copper
+157.5%
Contains
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Selenium
+400%
Contains
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Calcium
+43.6%
Contains
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Magnesium
+97.7%
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.
:
Contains
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Vitamin B1
+271.4%
Contains
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Vitamin B3
+177%
Contains
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Vitamin B6
+175%
Contains
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Folate
+216.7%
Contains
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Vitamin A
+330%
Contains
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Vitamin C
+3400%
Equal in Vitamin B2 - 0.06
Contains
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Vitamin B1
+271.4%
Contains
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Vitamin B3
+177%
Contains
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Vitamin B6
+175%
Contains
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Folate
+216.7%
Contains
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Vitamin A
+330%
Contains
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Vitamin C
+3400%
Equal in Vitamin B2 - 0.06
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+235.6%
Contains
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Carbs
+684%
Contains
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Fats
+30.8%
Contains
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Water
+326.4%
Equal in Other - 1.64
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 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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Protein
+235.6%
Contains
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Carbs
+684%
Contains
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Fats
+30.8%
Contains
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Water
+326.4%
Equal in Other - 1.64
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-52.2%
Contains
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Monounsaturated Fat
+108.3%
Contains
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Polyunsaturated fat
+1021.1%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.036 g
Polyunsaturated fat:
0.019 g
Saturated Fat:
0.067 g
Monounsaturated Fat:
0.075 g
Polyunsaturated fat:
0.213 g
Contains
less
Saturated Fat
-52.2%
Contains
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Monounsaturated Fat
+108.3%
Contains
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Polyunsaturated fat
+1021.1%
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 5.97g |
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| Protein | 2.45g | 0.73g |
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| Fats | 0.39g | 0.51g |
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| Carbs | 75.03g | 9.57g |
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| Calories | 282kcal | 41kcal |
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| Fructose | 19.56g |
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| Sugar | 63.35g |
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| Fiber | 8g | 3.6g |
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| Calcium | 39mg | 56mg |
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| Iron | 1.02mg | 0.3mg |
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| Magnesium | 43mg | 85mg |
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| Phosphorus | 62mg | 24mg |
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| Potassium | 656mg | 220mg |
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| Sodium | 2mg | 5mg |
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| Zinc | 0.29mg | 0.12mg |
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| Copper | 0.206mg | 0.08mg |
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| Manganese | 0.262mg |
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| Selenium | 3µg | 0.6µg |
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| Vitamin A | 10IU | 43IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.05mg |
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| Vitamin C | 0.4mg | 14mg |
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| Vitamin B1 | 0.052mg | 0.014mg |
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| Vitamin B2 | 0.066mg | 0.06mg |
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| Vitamin B3 | 1.274mg | 0.46mg |
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| Vitamin B5 | 0.589mg |
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| Vitamin B6 | 0.165mg | 0.06mg |
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| Folate | 19µg | 6µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Saturated Fat | 0.032g | 0.067g |
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| Monounsaturated Fat | 0.036g | 0.075g |
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| Polyunsaturated fat | 0.019g | 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
12%
8%
Minerals Daily Need Coverage Score
29%
15%
Comparison summary
Which food is lower in Sugar?
Prickly pear is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Prickly pear is lower in glycemic index (difference - 35)
Which food is cheaper?
Prickly pear is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.035g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)