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  6. Prunes vs. Prickly pear

Prunes vs. Prickly pear — In-Depth Nutrition Comparison

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How are Prunes and Prickly pear different?

  • Prunes is richer in Copper, Potassium, Fiber, Vitamin B6, Vitamin B2, Vitamin B3, Iron, and Phosphorus, while Prickly pear is higher in Vitamin C, and Magnesium.
  • Prunes covers your daily need of Copper 22% more than Prickly pear.
  • Prunes contains 4 times more Vitamin B3 than Prickly pear. Prunes contains 1.882mg of Vitamin B3, while Prickly pear contains 0.46mg.

Plums, dried (prunes), uncooked and Prickly pears, raw types were used in this article.

Infographic

Prunes 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.
Prunes
Prunes
7
:
3
Prickly pear
Prickly pear
Contains more Iron +210%
Contains more Phosphorus +187.5%
Contains more Potassium +232.7%
Contains less Sodium -60%
Contains more Zinc +266.7%
Contains more Copper +251.3%
Contains more Calcium +30.2%
Contains more Magnesium +107.3%
Contains more Selenium +100%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
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 +210%
Contains more Phosphorus +187.5%
Contains more Potassium +232.7%
Contains less Sodium -60%
Contains more Zinc +266.7%
Contains more Copper +251.3%
Contains more Calcium +30.2%
Contains more Magnesium +107.3%
Contains more Selenium +100%

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.
Prunes
Prunes
9
:
2
Prickly pear
Prickly pear
Contains more Vitamin A +1716.3%
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +309.1%
Contains more Vitamin B6 +241.7%
Contains more Vitamin C +2233.3%
Contains more Folate +50%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 +1716.3%
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +309.1%
Contains more Vitamin B6 +241.7%
Contains more Vitamin C +2233.3%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Prickly pear
Prickly pear
Contains more Protein +198.6%
Contains more Carbs +567.5%
Contains more Other +61%
Contains more Fats +34.2%
Contains more Water +183.2%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +198.6%
Contains more Carbs +567.5%
Contains more Other +61%
Contains more Fats +34.2%
Contains more Water +183.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
:
3
Prickly pear
Prickly pear
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +41.5%
Contains more Polyunsaturated fat +243.5%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 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 -23.9%
Contains more Monounsaturated Fat +41.5%
Contains more Polyunsaturated fat +243.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Prickly pear Opinion
Net carbs 56.78g 5.97g Prunes
Protein 2.18g 0.73g Prunes
Fats 0.38g 0.51g Prickly pear
Carbs 63.88g 9.57g Prunes
Calories 240kcal 41kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Prickly pear
Fiber 7.1g 3.6g Prunes
Calcium 43mg 56mg Prickly pear
Iron 0.93mg 0.3mg Prunes
Magnesium 41mg 85mg Prickly pear
Phosphorus 69mg 24mg Prunes
Potassium 732mg 220mg Prunes
Sodium 2mg 5mg Prunes
Zinc 0.44mg 0.12mg Prunes
Copper 0.281mg 0.08mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg 0.6µg Prickly pear
Vitamin A 781IU 43IU Prunes
Vitamin A RAE 39µg 2µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 14mg Prickly pear
Vitamin B1 0.051mg 0.014mg Prunes
Vitamin B2 0.186mg 0.06mg Prunes
Vitamin B3 1.882mg 0.46mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg 0.06mg Prunes
Folate 4µg 6µg Prickly pear
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.067g Prickly pear
Monounsaturated Fat 0.053g 0.075g Prickly pear
Polyunsaturated fat 0.062g 0.213g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
8%
Prickly pear
Minerals Daily Need Coverage Score
32%
Prunes
15%
Prickly pear

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Prickly pear
Prickly pear is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 22)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.