Kiwifruit vs. Prickly pear — In-Depth Nutrition Comparison
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A recap on differences between Kiwifruit and Prickly pear
- Kiwifruit is higher in Vitamin C, and Copper, yet Prickly pear is higher in Magnesium.
- Kiwifruit covers your daily Vitamin C needs 87% more than Prickly pear.
- Kiwifruit contains 4 times more Folate than Prickly pear. While Kiwifruit contains 25µg of Folate, Prickly pear contains only 6µg.
Food varieties used in this article are Kiwifruit, green, raw 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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Phosphorus
+41.7%
Contains
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Potassium
+41.8%
Contains
less
Sodium
-40%
Contains
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Zinc
+16.7%
Contains
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Copper
+62.5%
Contains
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Calcium
+64.7%
Contains
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Magnesium
+400%
Contains
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Selenium
+200%
Equal in Iron - 0.3
Contains
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Phosphorus
+41.7%
Contains
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Potassium
+41.8%
Contains
less
Sodium
-40%
Contains
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Zinc
+16.7%
Contains
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Copper
+62.5%
Contains
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Calcium
+64.7%
Contains
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Magnesium
+400%
Contains
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Selenium
+200%
Equal in Iron - 0.3
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 A
+102.3%
Contains
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Vitamin C
+562.1%
Contains
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Vitamin B1
+92.9%
Contains
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Folate
+316.7%
Contains
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Vitamin B2
+140%
Contains
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Vitamin B3
+34.9%
Equal in Vitamin B6 - 0.06
Contains
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Vitamin A
+102.3%
Contains
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Vitamin C
+562.1%
Contains
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Vitamin B1
+92.9%
Contains
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Folate
+316.7%
Contains
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Vitamin B2
+140%
Contains
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Vitamin B3
+34.9%
Equal in Vitamin B6 - 0.06
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+56.2%
Contains
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Carbs
+53.2%
Contains
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Other
+168.9%
Equal in Fats - 0.51
Equal in Water - 87.55
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 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
+56.2%
Contains
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Carbs
+53.2%
Contains
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Other
+168.9%
Equal in Fats - 0.51
Equal in Water - 87.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-56.7%
Contains
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Polyunsaturated fat
+34.7%
Contains
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Monounsaturated Fat
+59.6%
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.047 g
Polyunsaturated fat:
0.287 g
Saturated Fat:
0.067 g
Monounsaturated Fat:
0.075 g
Polyunsaturated fat:
0.213 g
Contains
less
Saturated Fat
-56.7%
Contains
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Polyunsaturated fat
+34.7%
Contains
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Monounsaturated Fat
+59.6%
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 vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.66g | 5.97g |
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| Protein | 1.14g | 0.73g |
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| Fats | 0.52g | 0.51g |
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| Carbs | 14.66g | 9.57g |
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| Calories | 61kcal | 41kcal |
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| Fructose | 4.35g |
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| Sugar | 8.99g |
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| Fiber | 3g | 3.6g |
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| Calcium | 34mg | 56mg |
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| Iron | 0.31mg | 0.3mg |
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| Magnesium | 17mg | 85mg |
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| Phosphorus | 34mg | 24mg |
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| Potassium | 312mg | 220mg |
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| Sodium | 3mg | 5mg |
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| Zinc | 0.14mg | 0.12mg |
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| Copper | 0.13mg | 0.08mg |
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| Manganese | 0.098mg |
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| Selenium | 0.2µg | 0.6µg |
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| Vitamin A | 87IU | 43IU |
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| Vitamin A RAE | 4µg | 2µg |
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| Vitamin E | 1.46mg |
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| Vitamin C | 92.7mg | 14mg |
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| Vitamin B1 | 0.027mg | 0.014mg |
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| Vitamin B2 | 0.025mg | 0.06mg |
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| Vitamin B3 | 0.341mg | 0.46mg |
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| Vitamin B5 | 0.183mg |
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| Vitamin B6 | 0.063mg | 0.06mg |
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| Folate | 25µg | 6µg |
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| Vitamin K | 40.3µg |
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| Tryptophan | 0.015mg |
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| Threonine | 0.047mg |
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| Isoleucine | 0.051mg |
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| Leucine | 0.066mg |
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| Lysine | 0.061mg |
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| Methionine | 0.024mg |
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| Phenylalanine | 0.044mg |
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| Valine | 0.057mg |
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| Histidine | 0.027mg |
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| Saturated Fat | 0.029g | 0.067g |
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| Monounsaturated Fat | 0.047g | 0.075g |
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| Polyunsaturated fat | 0.287g | 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
42%
8%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
Which food is lower in Sugar?
Prickly pear is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Prickly pear is lower in glycemic index (difference - 51)
Which food is cheaper?
Prickly pear is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwifruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 0.038g)
Which food is richer in vitamins?
Kiwifruit is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.