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  6. Dates vs. Prickly pear

Dates vs. Prickly pear — In-Depth Nutrition Comparison

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The main differences between dates and prickly pear

  • Dates are richer in fiber, copper, potassium, iron, vitamin B6, phosphorus, and vitamin B3, yet prickly pear is richer in vitamin C and magnesium.
  • Daily need coverage for fiber for dates is 18% higher.
  • Dates contain 3 times more iron than prickly pear. Dates contain 1.02mg of iron, while prickly pear contains 0.3mg.
  • Prickly pear has a lower glycemic index than dates.

Food types used in this article are Dates, deglet noor and Prickly pears, raw.

Infographic

Dates 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.
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +198.2%
Contains more IronIron +240%
Contains more CopperCopper +157.5%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +158.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +97.7%
Contains more CalciumCalcium +43.6%

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.
Dates
Dates
8
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B3Vitamin B3 +177%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Prickly pear DV% diff.
Fructose 19.56g 24%
Carbs 75.03g 9.57g 22%
Fiber 8g 3.6g 18%
Vitamin C 0.4mg 14mg 15%
Copper 0.206mg 0.08mg 14%
Potassium 656mg 220mg 13%
Vitamin B5 0.589mg 12%
Calories 282kcal 41kcal 12%
Manganese 0.262mg 11%
Magnesium 43mg 85mg 10%
Iron 1.02mg 0.3mg 9%
Vitamin B6 0.165mg 0.06mg 8%
Vitamin B3 1.274mg 0.46mg 5%
Phosphorus 62mg 24mg 5%
Selenium 3µg 0.6µg 4%
Folate 19µg 6µg 3%
Protein 2.45g 0.73g 3%
Vitamin B1 0.052mg 0.014mg 3%
Calcium 39mg 56mg 2%
Zinc 0.29mg 0.12mg 2%
Vitamin K 2.7µg 2%
Polyunsaturated fat 0.019g 0.213g 1%
Choline 6.3mg 1%
Fats 0.39g 0.51g 0%
Net carbs 67.03g 5.97g N/A
Sugar 63.35g N/A
Sodium 2mg 5mg 0%
Vitamin A 0µg 2µg 0%
Vitamin E 0.05mg 0%
Vitamin B2 0.066mg 0.06mg 0%
Saturated fat 0.032g 0.067g 0%
Monounsaturated fat 0.036g 0.075g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +235.6%
Contains more CarbsCarbs +684%
Contains more FatsFats +30.8%
Contains more WaterWater +326.4%
~equal in Other ~1.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -52.2%
Contains more Mono. FatMonounsaturated fat +108.3%
Contains more Poly. FatPolyunsaturated fat +1021.1%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.