Prickly pear vs. Coconut — In-Depth Nutrition Comparison
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Differences between prickly pear and coconut
- Prickly pear has more magnesium and vitamin C, while coconut has more copper, iron, fiber, selenium, phosphorus, and zinc.
- Coconut's daily need coverage for saturated fat is 148% higher.
- Coconut contains 4 times less vitamin C than prickly pear. Prickly pear contains 14mg of vitamin C, while coconut contains 3.3mg.
- The amount of saturated fat in prickly pear is lower.
- Prickly pear has a lower glycemic index. The glycemic index of prickly pear is 7, while the glycemic index of coconut is 59.
The food types used in this comparison are Prickly pears, raw and Nuts, coconut meat, raw.
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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 MagnesiumMagnesium | +165.6% |
| Contains more CalciumCalcium | +300% |
| Contains less SodiumSodium | -75% |
| Contains more PotassiumPotassium | +61.8% |
| Contains more IronIron | +710% |
| Contains more CopperCopper | +443.8% |
| Contains more ZincZinc | +816.7% |
| Contains more PhosphorusPhosphorus | +370.8% |
| Contains more SeleniumSelenium | +1583.3% |
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 | +324.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B1Vitamin B1 | +371.4% |
| Contains more Vitamin B3Vitamin B3 | +17.4% |
| Contains more FolateFolate | +333.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.73 g
Fats:
0.51 g
Carbs:
9.57 g
Water:
87.55 g
Other:
1.64 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more WaterWater | +86.3% |
| Contains more OtherOther | +70.8% |
| Contains more ProteinProtein | +356.2% |
| Contains more FatsFats | +6466.7% |
| Contains more CarbsCarbs | +59.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.213 g
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +1800% |
| Contains more Poly. FatPolyunsaturated fat | +71.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.067g | 29.698g | 135% |
| Manganese | 1.5mg | 65% | |
| Fats | 0.51g | 33.49g | 51% |
| Copper | 0.08mg | 0.435mg | 39% |
| Iron | 0.3mg | 2.43mg | 27% |
| Fiber | 3.6g | 9g | 22% |
| Selenium | 0.6µg | 10.1µg | 17% |
| Calories | 41kcal | 354kcal | 16% |
| Magnesium | 85mg | 32mg | 13% |
| Phosphorus | 24mg | 113mg | 13% |
| Vitamin C | 14mg | 3.3mg | 12% |
| Zinc | 0.12mg | 1.1mg | 9% |
| Vitamin B5 | 0.3mg | 6% | |
| Folate | 6µg | 26µg | 5% |
| Protein | 0.73g | 3.33g | 5% |
| Vitamin B1 | 0.014mg | 0.066mg | 4% |
| Potassium | 220mg | 356mg | 4% |
| Calcium | 56mg | 14mg | 4% |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Monounsaturated fat | 0.075g | 1.425g | 3% |
| Vitamin E | 0.24mg | 2% | |
| Carbs | 9.57g | 15.23g | 2% |
| Choline | 12.1mg | 2% | |
| Sodium | 5mg | 20mg | 1% |
| Vitamin B3 | 0.46mg | 0.54mg | 1% |
| Polyunsaturated fat | 0.213g | 0.366g | 1% |
| Net carbs | 5.97g | 6.23g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B6 | 0.06mg | 0.054mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
7%
8%
Minerals Daily Need Coverage Score
15%
63%
Comparison summary
Which food is lower in Sugar?
Prickly pear is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Prickly pear contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Prickly pear is lower in Saturated fat (difference - 29.631g)
Which food is lower in glycemic index?
Prickly pear is lower in glycemic index (difference - 52)
Which food is cheaper?
Prickly pear is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)