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  6. Mulberry vs. Prickly pear

Mulberry vs. Prickly pear — In-Depth Nutrition Comparison

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What are the differences between Mulberry and Prickly pear?

  • Mulberry is higher in Vitamin C, and Iron, yet Prickly pear is higher in Magnesium, and Fiber.
  • Mulberry's daily need coverage for Vitamin C is 25% more.
  • Mulberry has 6 times more Iron than Prickly pear. While Mulberry has 1.85mg of Iron, Prickly pear has only 0.3mg.

We used Mulberries, raw and Prickly pears, raw types in this article.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 IronIron +516.7%
Contains more PhosphorusPhosphorus +58.3%
Contains more MagnesiumMagnesium +372.2%
Contains more CalciumCalcium +43.6%
Contains more PotassiumPotassium +13.4%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -50%
~equal in Zinc ~0.12mg
~equal in Manganese ~mg
~equal in Selenium ~0.6µg

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 121% 1.5% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 CVitamin C +160%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +72%
Contains more Vitamin B6Vitamin B6 +20%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +97.3%
Contains more FatsFats +30.8%
Contains more OtherOther +137.7%
~equal in Carbs ~9.57g
~equal in Water ~87.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 -59.7%
Contains more Mono. FatMonounsaturated Fat +82.9%
~equal in Polyunsaturated fat ~0.213g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mulberry Prickly pear Opinion
Calories 43kcal 41kcal Mulberry
Protein 1.44g 0.73g Mulberry
Fats 0.39g 0.51g Prickly pear
Vitamin C 36.4mg 14mg Mulberry
Net carbs 8.1g 5.97g Mulberry
Carbs 9.8g 9.57g Mulberry
Magnesium 18mg 85mg Prickly pear
Calcium 39mg 56mg Prickly pear
Potassium 194mg 220mg Prickly pear
Iron 1.85mg 0.3mg Mulberry
Sugar 8.1g Prickly pear
Fiber 1.7g 3.6g Prickly pear
Copper 0.06mg 0.08mg Prickly pear
Zinc 0.12mg 0.12mg
Phosphorus 38mg 24mg Mulberry
Sodium 10mg 5mg Prickly pear
Vitamin A 25IU 43IU Prickly pear
Vitamin A 1µg 2µg Prickly pear
Vitamin E 0.87mg Mulberry
Selenium 0.6µg 0.6µg
Vitamin B1 0.029mg 0.014mg Mulberry
Vitamin B2 0.101mg 0.06mg Mulberry
Vitamin B3 0.62mg 0.46mg Mulberry
Vitamin B6 0.05mg 0.06mg Prickly pear
Vitamin K 7.8µg Mulberry
Folate 6µg 6µg
Choline 12.3mg Mulberry
Saturated Fat 0.027g 0.067g Mulberry
Monounsaturated Fat 0.041g 0.075g Prickly pear
Polyunsaturated fat 0.207g 0.213g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Prickly pear
Low Calories diet ok
Low Fats diet ok
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
17%
Mulberry
7%
Prickly pear
Minerals Daily Need Coverage Score
16%
Mulberry
15%
Prickly pear

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 8.1g)
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 - 18)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.04g)
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.