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Prickly pear vs. Orange — In-Depth Nutrition Comparison

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What are the differences between Prickly pear and Orange?

  • Prickly pear is higher in Magnesium, yet Orange is higher in Vitamin C, Vitamin B1, and Folate.
  • Orange's daily need coverage for Vitamin C is 44% more.
  • Prickly pear has 9 times more Magnesium than Orange. While Prickly pear has 85mg of Magnesium, Orange has only 10mg.

We used Prickly pears, raw and Oranges, raw, all commercial varieties types in this article.

Infographic

Prickly pear vs Orange 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.
Contains more Calcium +40%
Contains more Iron +200%
Contains more Magnesium +750%
Contains more Phosphorus +71.4%
Contains more Potassium +21.5%
Contains more Zinc +71.4%
Contains more Copper +77.8%
Contains more Selenium +20%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 12% 61% 11% 20% 1% 4% 27% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +40%
Contains more Iron +200%
Contains more Magnesium +750%
Contains more Phosphorus +71.4%
Contains more Potassium +21.5%
Contains more Zinc +71.4%
Contains more Copper +77.8%
Contains more Selenium +20%
Contains less Sodium -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.
:
8
Orange
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +63.1%
Contains more Vitamin A +423.3%
Contains more Vitamin C +280%
Contains more Vitamin B1 +521.4%
Contains more Folate +400%
Equal in Vitamin B6 - 0.06
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +63.1%
Contains more Vitamin A +423.3%
Contains more Vitamin C +280%
Contains more Vitamin B1 +521.4%
Contains more Folate +400%
Equal in Vitamin B6 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +325%
Contains more Other +272.7%
Contains more Protein +28.8%
Contains more Carbs +22.8%
Equal in Water - 86.75
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Fats +325%
Contains more Other +272.7%
Contains more Protein +28.8%
Contains more Carbs +22.8%
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +226.1%
Contains more Polyunsaturated fat +752%
Contains less Saturated Fat -77.6%
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +226.1%
Contains more Polyunsaturated fat +752%
Contains less Saturated Fat -77.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prickly pear Orange Opinion
Net carbs 5.97g 9.35g Orange
Protein 0.73g 0.94g Orange
Fats 0.51g 0.12g Prickly pear
Carbs 9.57g 11.75g Orange
Calories 41kcal 47kcal Orange
Sugar 9.35g Prickly pear
Fiber 3.6g 2.4g Prickly pear
Calcium 56mg 40mg Prickly pear
Iron 0.3mg 0.1mg Prickly pear
Magnesium 85mg 10mg Prickly pear
Phosphorus 24mg 14mg Prickly pear
Potassium 220mg 181mg Prickly pear
Sodium 5mg 0mg Orange
Zinc 0.12mg 0.07mg Prickly pear
Copper 0.08mg 0.045mg Prickly pear
Manganese 0.025mg Orange
Selenium 0.6µg 0.5µg Prickly pear
Vitamin A 43IU 225IU Orange
Vitamin A RAE 2µg 11µg Orange
Vitamin E 0.18mg Orange
Vitamin C 14mg 53.2mg Orange
Vitamin B1 0.014mg 0.087mg Orange
Vitamin B2 0.06mg 0.04mg Prickly pear
Vitamin B3 0.46mg 0.282mg Prickly pear
Vitamin B5 0.25mg Orange
Vitamin B6 0.06mg 0.06mg
Folate 6µg 30µg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.067g 0.015g Orange
Monounsaturated Fat 0.075g 0.023g Prickly pear
Polyunsaturated fat 0.213g 0.025g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear Orange
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
8%
Prickly pear
24%
Orange
Minerals Daily Need Coverage Score
15%
Prickly pear
7%
Orange

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 38)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $0.4)
Which food is richer in minerals?
Prickly pear
Prickly pear is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.052g)
Which food is richer in vitamins?
Orange
Orange 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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.