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  6. Prickly pear vs. Coconut

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.

Infographic

Prickly pear vs Coconut 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 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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.
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%
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prickly pear Coconut 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
3% 33% 15% 47%
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
19% 21% 60%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.213 g
94% 5%
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%

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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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.