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  6. Dried fruit vs. Prickly pear

Dried fruit vs. Prickly pear — In-Depth Nutrition Comparison

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How are Dried fruit and Prickly pear different?

  • Dried fruit is higher in Iron, Copper, Potassium, Vitamin A RAE, Fiber, Vitamin B3, Phosphorus, and Vitamin B6, however, Prickly pear is richer in Vitamin C, and Magnesium.
  • Daily need coverage for Iron from Dried fruit is 30% higher.
  • Dried fruit contains 90 times more Vitamin A RAE than Prickly pear. While Dried fruit contains 180µg of Vitamin A RAE, Prickly pear contains only 2µg.

Apricots, dried, sulfured, uncooked and Prickly pears, raw are the varieties used in this article.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
7
:
3
Prickly pear
Prickly pear
Contains more Iron +786.7%
Contains more Phosphorus +195.8%
Contains more Potassium +428.2%
Contains more Zinc +225%
Contains more Copper +328.8%
Contains more Selenium +266.7%
Contains more Magnesium +165.6%
Contains less Sodium -50%
Equal in Calcium - 56
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
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 +786.7%
Contains more Phosphorus +195.8%
Contains more Potassium +428.2%
Contains more Zinc +225%
Contains more Copper +328.8%
Contains more Selenium +266.7%
Contains more Magnesium +165.6%
Contains less Sodium -50%
Equal in Calcium - 56

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.
Dried fruit
Dried fruit
10
:
1
Prickly pear
Prickly pear
Contains more Vitamin A +8281.4%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +462.8%
Contains more Vitamin B6 +138.3%
Contains more Folate +66.7%
Contains more Vitamin C +1300%
Equal in Vitamin B1 - 0.014
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 +8281.4%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +462.8%
Contains more Vitamin B6 +138.3%
Contains more Folate +66.7%
Contains more Vitamin C +1300%
Equal in Vitamin B1 - 0.014

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
1
Prickly pear
Prickly pear
Contains more Protein +364.4%
Contains more Carbs +554.5%
Contains more Other +56.7%
Contains more Water +183.4%
Equal in Fats - 0.51
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +364.4%
Contains more Carbs +554.5%
Contains more Other +56.7%
Contains more Water +183.4%
Equal in Fats - 0.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Prickly pear
Prickly pear
Contains less Saturated Fat -74.6%
Contains more Polyunsaturated fat +187.8%
Equal in Monounsaturated Fat - 0.075
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 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 Polyunsaturated fat +187.8%
Equal in Monounsaturated Fat - 0.075

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Prickly pear
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price 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 Dried fruit Prickly pear Opinion
Net carbs 55.34g 5.97g Dried fruit
Protein 3.39g 0.73g Dried fruit
Fats 0.51g 0.51g
Carbs 62.64g 9.57g Dried fruit
Calories 241kcal 41kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Prickly pear
Fiber 7.3g 3.6g Dried fruit
Calcium 55mg 56mg Prickly pear
Iron 2.66mg 0.3mg Dried fruit
Magnesium 32mg 85mg Prickly pear
Phosphorus 71mg 24mg Dried fruit
Potassium 1162mg 220mg Dried fruit
Sodium 10mg 5mg Prickly pear
Zinc 0.39mg 0.12mg Dried fruit
Copper 0.343mg 0.08mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
Vitamin A 3604IU 43IU Dried fruit
Vitamin A RAE 180µg 2µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 14mg Prickly pear
Vitamin B1 0.015mg 0.014mg Dried fruit
Vitamin B2 0.074mg 0.06mg Dried fruit
Vitamin B3 2.589mg 0.46mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.06mg Dried fruit
Folate 10µg 6µg Dried fruit
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g 0.067g Dried fruit
Monounsaturated Fat 0.074g 0.075g Prickly pear
Polyunsaturated fat 0.074g 0.213g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Prickly pear
Low Fats diet Equal
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
38%
Dried fruit
8%
Prickly pear
Minerals Daily Need Coverage Score
44%
Dried fruit
15%
Prickly pear

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 24)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.05g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.