Plantain vs. Prickly pear — In-Depth Nutrition Comparison
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A recap on differences between plantains and prickly pear
- Plantains are higher in vitamin A, vitamin B6, and potassium, yet prickly pear is higher in magnesium, calcium, and fiber.
- Plantains cover your daily vitamin A needs 17% more than prickly pear.
- Plantains contain 4 times more folate than prickly pear. While plantains contain 26µg of folate, prickly pear contains only 6µg.
- The glycemic index of prickly pear is lower.
Food varieties used in this article are Plantains, cooked 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 more PotassiumPotassium | +111.4% |
| Contains more IronIron | +93.3% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more MagnesiumMagnesium | +165.6% |
| Contains more CalciumCalcium | +2700% |
| Contains more CopperCopper | +21.2% |
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 AVitamin A | +2150% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +228.6% |
| Contains more Vitamin B3Vitamin B3 | +64.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +28.4% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
Protein:
0.73 g
Fats:
0.51 g
Carbs:
9.57 g
Water:
87.55 g
Other:
1.64 g
| Contains more CarbsCarbs | +225.5% |
| Contains more FatsFats | +183.3% |
| Contains more WaterWater | +30.1% |
| Contains more OtherOther | +182.8% |
~equal in
Protein
~0.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.033 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 | +400% |
| Contains more Poly. FatPolyunsaturated fat | +545.5% |
~equal in
Saturated fat
~0.067g
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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.24mg | 0.06mg | 14% |
| Magnesium | 32mg | 85mg | 13% |
| Carbs | 31.15g | 9.57g | 7% |
| Potassium | 465mg | 220mg | 7% |
| Fiber | 2.3g | 3.6g | 5% |
| Folate | 26µg | 6µg | 5% |
| Vitamin B5 | 0.233mg | 5% | |
| Calcium | 2mg | 56mg | 5% |
| Vitamin A | 45µg | 2µg | 5% |
| Calories | 116kcal | 41kcal | 4% |
| Iron | 0.58mg | 0.3mg | 4% |
| Vitamin B1 | 0.046mg | 0.014mg | 3% |
| Vitamin C | 10.9mg | 14mg | 3% |
| Copper | 0.066mg | 0.08mg | 2% |
| Choline | 12.7mg | 2% | |
| Vitamin B3 | 0.756mg | 0.46mg | 2% |
| Vitamin B2 | 0.052mg | 0.06mg | 1% |
| Polyunsaturated fat | 0.033g | 0.213g | 1% |
| Vitamin K | 0.7µg | 1% | |
| Fats | 0.18g | 0.51g | 1% |
| Phosphorus | 28mg | 24mg | 1% |
| Vitamin E | 0.13mg | 1% | |
| Selenium | 1.4µg | 0.6µg | 1% |
| Protein | 0.79g | 0.73g | 0% |
| Net carbs | 28.85g | 5.97g | N/A |
| Sugar | 14g | N/A | |
| Zinc | 0.13mg | 0.12mg | 0% |
| Sodium | 5mg | 5mg | 0% |
| Saturated fat | 0.069g | 0.067g | 0% |
| Monounsaturated fat | 0.015g | 0.075g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.022mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.01mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.028mg | 0% | |
| Histidine | 0.039mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
15%
7%
Minerals Daily Need Coverage Score
13%
15%
Comparison summary
Which food is lower in Sugar?
Prickly pear is lower in Sugar (difference - 14g)
Which food is lower in Saturated fat?
Prickly pear is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Prickly pear is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.