Coconut vs. Prickly pear — In-Depth Nutrition Comparison
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Differences between coconut and prickly pear
- Coconut has more copper, iron, fiber, selenium, phosphorus, and zinc, while prickly pear has more magnesium and vitamin C.
- Coconut's daily need coverage for saturated fat is 148% higher.
- Prickly pear contains 17 times less selenium than coconut. Coconut contains 10.1µg of selenium, while prickly pear contains 0.6µg.
- The amount of saturated fat in prickly pear is lower.
- Prickly pear has a lower glycemic index. The glycemic index of prickly pear is 7, while the glycemic index of coconut is 59.
The food types used in this comparison are Nuts, coconut meat, 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 more PotassiumPotassium | +61.8% |
| Contains more IronIron | +710% |
| Contains more CopperCopper | +443.8% |
| Contains more ZincZinc | +816.7% |
| Contains more PhosphorusPhosphorus | +370.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1583.3% |
| Contains more MagnesiumMagnesium | +165.6% |
| Contains more CalciumCalcium | +300% |
| Contains less SodiumSodium | -75% |
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 more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +371.4% |
| Contains more Vitamin B3Vitamin B3 | +17.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +324.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B6Vitamin B6 | +11.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.067g | 135% |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 0.51g | 51% |
| Copper | 0.435mg | 0.08mg | 39% |
| Iron | 2.43mg | 0.3mg | 27% |
| Fiber | 9g | 3.6g | 22% |
| Selenium | 10.1µg | 0.6µg | 17% |
| Calories | 354kcal | 41kcal | 16% |
| Magnesium | 32mg | 85mg | 13% |
| Phosphorus | 113mg | 24mg | 13% |
| Vitamin C | 3.3mg | 14mg | 12% |
| Zinc | 1.1mg | 0.12mg | 9% |
| Vitamin B5 | 0.3mg | 6% | |
| Folate | 26µg | 6µg | 5% |
| Protein | 3.33g | 0.73g | 5% |
| Vitamin B1 | 0.066mg | 0.014mg | 4% |
| Potassium | 356mg | 220mg | 4% |
| Calcium | 14mg | 56mg | 4% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Monounsaturated fat | 1.425g | 0.075g | 3% |
| Vitamin E | 0.24mg | 2% | |
| Carbs | 15.23g | 9.57g | 2% |
| Choline | 12.1mg | 2% | |
| Sodium | 20mg | 5mg | 1% |
| Vitamin B3 | 0.54mg | 0.46mg | 1% |
| Polyunsaturated fat | 0.366g | 0.213g | 1% |
| Net carbs | 6.23g | 5.97g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B6 | 0.054mg | 0.06mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
0.73 g
Fats:
0.51 g
Carbs:
9.57 g
Water:
87.55 g
Other:
1.64 g
| Contains more ProteinProtein | +356.2% |
| Contains more FatsFats | +6466.7% |
| Contains more CarbsCarbs | +59.1% |
| Contains more WaterWater | +86.3% |
| Contains more OtherOther | +70.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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 | +1800% |
| Contains more Poly. FatPolyunsaturated fat | +71.8% |
| Contains less Sat. FatSaturated fat | -99.8% |
