Kiwi vs. Prickly pear — In-Depth Nutrition Comparison
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A recap on differences between kiwi and prickly pear
- Kiwi is higher in vitamin C and copper, yet prickly pear is higher in magnesium.
- Kiwi covers your daily vitamin C needs 87% more than prickly pear.
- Kiwi contains 4 times more folate than prickly pear. While kiwi contains 25µg of folate, prickly pear contains only 6µg.
- The glycemic index of prickly pear is lower.
Food varieties used in this article are Kiwifruit, green, raw 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 | +41.8% |
| Contains more CopperCopper | +62.5% |
| Contains more ZincZinc | +16.7% |
| Contains more PhosphorusPhosphorus | +41.7% |
| Contains less SodiumSodium | -40% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +64.7% |
| Contains more SeleniumSelenium | +200% |
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 CVitamin C | +562.1% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +92.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +316.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +34.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 14mg | 87% |
| Vitamin K | 40.3µg | 34% | |
| Magnesium | 17mg | 85mg | 16% |
| Vitamin E | 1.46mg | 10% | |
| Copper | 0.13mg | 0.08mg | 6% |
| Folate | 25µg | 6µg | 5% |
| Fructose | 4.35g | 5% | |
| Manganese | 0.098mg | 4% | |
| Vitamin B5 | 0.183mg | 4% | |
| Potassium | 312mg | 220mg | 3% |
| Vitamin B2 | 0.025mg | 0.06mg | 3% |
| Carbs | 14.66g | 9.57g | 2% |
| Calcium | 34mg | 56mg | 2% |
| Fiber | 3g | 3.6g | 2% |
| Choline | 7.8mg | 1% | |
| Vitamin B3 | 0.341mg | 0.46mg | 1% |
| Protein | 1.14g | 0.73g | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Calories | 61kcal | 41kcal | 1% |
| Vitamin B1 | 0.027mg | 0.014mg | 1% |
| Phosphorus | 34mg | 24mg | 1% |
| Fats | 0.52g | 0.51g | 0% |
| Net carbs | 11.66g | 5.97g | N/A |
| Iron | 0.31mg | 0.3mg | 0% |
| Sugar | 8.99g | N/A | |
| Zinc | 0.14mg | 0.12mg | 0% |
| Sodium | 3mg | 5mg | 0% |
| Vitamin A | 4µg | 2µg | 0% |
| Vitamin B6 | 0.063mg | 0.06mg | 0% |
| Saturated fat | 0.029g | 0.067g | 0% |
| Monounsaturated fat | 0.047g | 0.075g | 0% |
| Polyunsaturated fat | 0.287g | 0.213g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
0.73 g
Fats:
0.51 g
Carbs:
9.57 g
Water:
87.55 g
Other:
1.64 g
| Contains more ProteinProtein | +56.2% |
| Contains more CarbsCarbs | +53.2% |
| Contains more OtherOther | +168.9% |
~equal in
Fats
~0.51g
~equal in
Water
~87.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
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 | -56.7% |
| Contains more Poly. FatPolyunsaturated fat | +34.7% |
| Contains more Mono. FatMonounsaturated fat | +59.6% |
