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.
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 | +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% |
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% |
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
