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  6. Dried fruit vs. Prickly pear

Dried fruit vs. Prickly pear — In-Depth Nutrition Comparison

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How are Dried fruit and Prickly pear different?

  • Dried fruit is higher in Iron, Copper, Potassium, Vitamin A, Fiber, Vitamin B3, Phosphorus, and Vitamin B6, however, Prickly pear is richer in Vitamin C, and Magnesium.
  • Daily need coverage for Iron from Dried fruit is 30% higher.
  • Dried fruit contains 90 times more Vitamin A than Prickly pear. While Dried fruit contains 180µg of Vitamin A, Prickly pear contains only 2µg.

Apricots, dried, sulfured, uncooked and Prickly pears, raw are the varieties used in this article.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +428.2%
Contains more IronIron +786.7%
Contains more CopperCopper +328.8%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +195.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +165.6%
Contains less SodiumSodium -50%
~equal in Calcium ~56mg

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.
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 47% 2.6% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +8281.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +462.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1300%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.014mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +364.4%
Contains more CarbsCarbs +554.5%
Contains more OtherOther +56.7%
Contains more WaterWater +183.4%
~equal in Fats ~0.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 Poly. FatPolyunsaturated fat +187.8%
~equal in Monounsaturated Fat ~0.075g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Prickly pear
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Prickly pear Opinion
Calories 241kcal 41kcal Dried fruit
Protein 3.39g 0.73g Dried fruit
Fats 0.51g 0.51g
Vitamin C 1mg 14mg Prickly pear
Net carbs 55.34g 5.97g Dried fruit
Carbs 62.64g 9.57g Dried fruit
Magnesium 32mg 85mg Prickly pear
Calcium 55mg 56mg Prickly pear
Potassium 1162mg 220mg Dried fruit
Iron 2.66mg 0.3mg Dried fruit
Sugar 53.44g Prickly pear
Fiber 7.3g 3.6g Dried fruit
Copper 0.343mg 0.08mg Dried fruit
Zinc 0.39mg 0.12mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 24mg Dried fruit
Sodium 10mg 5mg Prickly pear
Vitamin A 3604IU 43IU Dried fruit
Vitamin A 180µg 2µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
Vitamin B1 0.015mg 0.014mg Dried fruit
Vitamin B2 0.074mg 0.06mg Dried fruit
Vitamin B3 2.589mg 0.46mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.06mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 10µg 6µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 0.067g Dried fruit
Monounsaturated Fat 0.074g 0.075g Prickly pear
Polyunsaturated fat 0.074g 0.213g Prickly pear
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Prickly pear
Low Calories diet ok
Low Fats diet Equal
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
36%
Dried fruit
7%
Prickly pear
Minerals Daily Need Coverage Score
44%
Dried fruit
15%
Prickly pear

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 24)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.05g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.