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Plum vs. Prickly pear — In-Depth Nutrition Comparison

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What are the main differences between Plum and Prickly pear?

  • Prickly pear has more Magnesium, and Fiber than Plum.
  • Prickly pear's daily need coverage for Magnesium is 19% higher.

We used Plums, raw and Prickly pears, raw types in this comparison.

Infographic

Plum 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.
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +1114.3%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +40.1%
Contains more IronIron +76.5%
Contains more CopperCopper +40.4%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +∞%

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.
Plum
6
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 32% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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% 2.6% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +702.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +47.4%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +10.3%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more FolateFolate +20%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 CarbsCarbs +19.3%
Contains more FatsFats +82.1%
Contains more OtherOther +343.2%
~equal in Protein ~0.73g
~equal in Water ~87.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
2
9% 69% 23%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 less Sat. FatSaturated Fat -74.6%
Contains more Mono. FatMonounsaturated Fat +78.7%
Contains more Poly. FatPolyunsaturated fat +384.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Prickly pear
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plum Prickly pear Opinion
Calories 46kcal 41kcal Plum
Protein 0.7g 0.73g Prickly pear
Fats 0.28g 0.51g Prickly pear
Vitamin C 9.5mg 14mg Prickly pear
Net carbs 10.02g 5.97g Plum
Carbs 11.42g 9.57g Plum
Magnesium 7mg 85mg Prickly pear
Calcium 6mg 56mg Prickly pear
Potassium 157mg 220mg Prickly pear
Iron 0.17mg 0.3mg Prickly pear
Sugar 9.92g Prickly pear
Fiber 1.4g 3.6g Prickly pear
Copper 0.057mg 0.08mg Prickly pear
Zinc 0.1mg 0.12mg Prickly pear
Phosphorus 16mg 24mg Prickly pear
Sodium 0mg 5mg Plum
Vitamin A 345IU 43IU Plum
Vitamin A RAE 17µg 2µg Plum
Vitamin E 0.26mg Plum
Manganese 0.052mg Plum
Selenium 0µg 0.6µg Prickly pear
Vitamin B1 0.028mg 0.014mg Plum
Vitamin B2 0.026mg 0.06mg Prickly pear
Vitamin B3 0.417mg 0.46mg Prickly pear
Vitamin B5 0.135mg Plum
Vitamin B6 0.029mg 0.06mg Prickly pear
Vitamin K 6.4µg Plum
Folate 5µg 6µg Prickly pear
Choline 1.9mg Plum
Saturated Fat 0.017g 0.067g Plum
Monounsaturated Fat 0.134g 0.075g Plum
Polyunsaturated fat 0.044g 0.213g Prickly pear
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Fructose 3.07g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Prickly pear
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Plum
7%
Prickly pear
Minerals Daily Need Coverage Score
6%
Plum
15%
Prickly pear

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 46)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $0.5)
Which food is richer in minerals?
Prickly pear
Prickly pear is relatively richer in minerals
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.05g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.