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  6. Avocado vs. Prickly pear

Avocado vs. Prickly pear — In-Depth Nutrition Comparison

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The main differences between avocadoes and prickly pear

  • Avocadoes are richer in folate, vitamin B6, fiber, copper, vitamin B3, potassium, and vitamin B2, yet prickly pear is richer in magnesium.
  • Daily need coverage for folate for avocadoes is 19% higher.
  • Avocadoes contain 32 times more saturated fat than prickly pear. Avocadoes contain 2.126g of saturated fat, while prickly pear contains 0.067g.
  • Prickly pear has a lower glycemic index than avocadoes.

Food types used in this article are Avocados, raw, all commercial varieties and Prickly pears, raw.

Infographic

Avocado vs Prickly pear 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
Contains more PotassiumPotassium +120.5%
Contains more IronIron +83.3%
Contains more CopperCopper +137.5%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +116.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +193.1%
Contains more CalciumCalcium +366.7%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +50%

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.
Avocado
Avocado
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 0.67% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +378.6%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +277.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +328.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1250%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +40%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Prickly pear DV% diff.
Vitamin B5 1.389mg 28%
Monounsaturated fat 9.799g 0.075g 24%
Fats 14.66g 0.51g 22%
Folate 81µg 6µg 19%
Vitamin K 21µg 18%
Vitamin B6 0.257mg 0.06mg 15%
Vitamin E 2.07mg 14%
Magnesium 29mg 85mg 13%
Fiber 6.7g 3.6g 12%
Copper 0.19mg 0.08mg 12%
Polyunsaturated fat 1.816g 0.213g 11%
Saturated fat 2.126g 0.067g 9%
Potassium 485mg 220mg 8%
Vitamin B3 1.738mg 0.46mg 8%
Calories 160kcal 41kcal 6%
Manganese 0.142mg 6%
Vitamin B2 0.13mg 0.06mg 5%
Zinc 0.64mg 0.12mg 5%
Calcium 12mg 56mg 4%
Phosphorus 52mg 24mg 4%
Vitamin C 10mg 14mg 4%
Vitamin B1 0.067mg 0.014mg 4%
Protein 2g 0.73g 3%
Choline 14.2mg 3%
Iron 0.55mg 0.3mg 3%
Vitamin A 7µg 2µg 1%
Carbs 8.53g 9.57g 0%
Net carbs 1.83g 5.97g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 5mg 0%
Selenium 0.4µg 0.6µg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
Contains more ProteinProtein +174%
Contains more FatsFats +2774.5%
Contains more CarbsCarbs +12.2%
Contains more WaterWater +19.6%
~equal in Other ~1.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
19% 21% 60%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +12965.3%
Contains more Poly. FatPolyunsaturated fat +752.6%
Contains less Sat. FatSaturated fat -96.8%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.