Pomegranate vs. Prickly pear — In-Depth Nutrition Comparison
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Summary of differences between Pomegranate and Prickly pear
- Pomegranate has more Copper, and Folate, however, Prickly pear is higher in Magnesium.
- Prickly pear covers your daily need of Magnesium 17% more than Pomegranate.
- Pomegranate has 6 times more Folate than Prickly pear. While Pomegranate has 38µg of Folate, Prickly pear has only 6µg.
These are the specific foods used in this comparison Pomegranates, raw and Prickly pears, raw.
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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
+50%
Contains
less
Sodium
-40%
Contains
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Zinc
+191.7%
Contains
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Copper
+97.5%
Contains
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Calcium
+460%
Contains
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Magnesium
+608.3%
Contains
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Selenium
+20%
Equal in Iron - 0.3
Equal in Potassium - 220
Contains
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Phosphorus
+50%
Contains
less
Sodium
-40%
Contains
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Zinc
+191.7%
Contains
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Copper
+97.5%
Contains
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Calcium
+460%
Contains
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Magnesium
+608.3%
Contains
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Selenium
+20%
Equal in Iron - 0.3
Equal in Potassium - 220
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
+378.6%
Contains
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Vitamin B6
+25%
Contains
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Folate
+533.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+37.3%
Contains
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Vitamin B2
+13.2%
Contains
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Vitamin B3
+57%
Contains
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Vitamin B1
+378.6%
Contains
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Vitamin B6
+25%
Contains
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Folate
+533.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+37.3%
Contains
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Vitamin B2
+13.2%
Contains
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Vitamin B3
+57%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+128.8%
Contains
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Fats
+129.4%
Contains
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Carbs
+95.4%
Contains
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Water
+12.3%
Contains
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Other
+209.4%
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 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
+128.8%
Contains
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Fats
+129.4%
Contains
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Carbs
+95.4%
Contains
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Water
+12.3%
Contains
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Other
+209.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+24%
Contains
less
Saturated Fat
-44.2%
Contains
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Polyunsaturated fat
+169.6%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.067 g
Monounsaturated Fat:
0.075 g
Polyunsaturated fat:
0.213 g
Contains
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Monounsaturated Fat
+24%
Contains
less
Saturated Fat
-44.2%
Contains
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Polyunsaturated fat
+169.6%
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 Saturated Fat |
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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 Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.7g | 5.97g |
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| Protein | 1.67g | 0.73g |
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| Fats | 1.17g | 0.51g |
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| Carbs | 18.7g | 9.57g |
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| Calories | 83kcal | 41kcal |
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| Sugar | 13.67g |
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| Fiber | 4g | 3.6g |
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| Calcium | 10mg | 56mg |
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| Iron | 0.3mg | 0.3mg | |
| Magnesium | 12mg | 85mg |
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| Phosphorus | 36mg | 24mg |
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| Potassium | 236mg | 220mg |
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| Sodium | 3mg | 5mg |
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| Zinc | 0.35mg | 0.12mg |
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| Copper | 0.158mg | 0.08mg |
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| Manganese | 0.119mg |
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| Selenium | 0.5µg | 0.6µg |
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| Vitamin A | 0IU | 43IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.6mg |
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| Vitamin C | 10.2mg | 14mg |
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| Vitamin B1 | 0.067mg | 0.014mg |
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| Vitamin B2 | 0.053mg | 0.06mg |
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| Vitamin B3 | 0.293mg | 0.46mg |
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| Vitamin B5 | 0.377mg |
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| Vitamin B6 | 0.075mg | 0.06mg |
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| Folate | 38µg | 6µg |
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| Vitamin K | 16.4µg |
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| Saturated Fat | 0.12g | 0.067g |
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| Monounsaturated Fat | 0.093g | 0.075g |
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| Polyunsaturated fat | 0.079g | 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
16%
8%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
Which food is lower in Sugar?
Prickly pear is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Prickly pear is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Prickly pear is lower in glycemic index (difference - 7)
Which food is cheaper?
Prickly pear is cheaper (difference - $1)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 2mg)
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.
Which food is richer in vitamins?
?
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.