Prickly pear vs. Plantain — In-Depth Nutrition Comparison
Compare
A recap on differences between prickly pear and plantains
- Prickly pear is higher in magnesium, calcium, and fiber, yet plantains are higher in vitamin A, vitamin B6, and potassium.
- Plantains cover your daily vitamin A needs 17% more than prickly pear.
- Prickly pear contains 28 times more calcium than plantains. While prickly pear contains 56mg of calcium, plantains contain only 2mg.
- The glycemic index of prickly pear is lower.
Food varieties used in this article are Prickly pears, raw and Plantains, cooked.
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.
| Contains more MagnesiumMagnesium | +165.6% |
| Contains more CalciumCalcium | +2700% |
| Contains more CopperCopper | +21.2% |
| Contains more PotassiumPotassium | +111.4% |
| Contains more IronIron | +93.3% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains more SeleniumSelenium | +133.3% |
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 | +28.4% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin AVitamin A | +2150% |
| Contains more Vitamin B1Vitamin B1 | +228.6% |
| Contains more Vitamin B3Vitamin B3 | +64.3% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more FolateFolate | +333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.06mg | 0.24mg | 14% |
| Magnesium | 85mg | 32mg | 13% |
| Carbs | 9.57g | 31.15g | 7% |
| Potassium | 220mg | 465mg | 7% |
| Fiber | 3.6g | 2.3g | 5% |
| Folate | 6µg | 26µg | 5% |
| Vitamin B5 | 0.233mg | 5% | |
| Calcium | 56mg | 2mg | 5% |
| Vitamin A | 2µg | 45µg | 5% |
| Calories | 41kcal | 116kcal | 4% |
| Iron | 0.3mg | 0.58mg | 4% |
| Vitamin B1 | 0.014mg | 0.046mg | 3% |
| Vitamin C | 14mg | 10.9mg | 3% |
| Copper | 0.08mg | 0.066mg | 2% |
| Choline | 12.7mg | 2% | |
| Vitamin B3 | 0.46mg | 0.756mg | 2% |
| Vitamin B2 | 0.06mg | 0.052mg | 1% |
| Polyunsaturated fat | 0.213g | 0.033g | 1% |
| Vitamin K | 0.7µg | 1% | |
| Fats | 0.51g | 0.18g | 1% |
| Phosphorus | 24mg | 28mg | 1% |
| Vitamin E | 0.13mg | 1% | |
| Selenium | 0.6µg | 1.4µg | 1% |
| Protein | 0.73g | 0.79g | 0% |
| Net carbs | 5.97g | 28.85g | N/A |
| Sugar | 14g | N/A | |
| Zinc | 0.12mg | 0.13mg | 0% |
| Sodium | 5mg | 5mg | 0% |
| Saturated fat | 0.067g | 0.069g | 0% |
| Monounsaturated fat | 0.075g | 0.015g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.022mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.01mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.028mg | 0% | |
| Histidine | 0.039mg | 0% |
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:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
| Contains more FatsFats | +183.3% |
| Contains more WaterWater | +30.1% |
| Contains more OtherOther | +182.8% |
| Contains more CarbsCarbs | +225.5% |
~equal in
Protein
~0.79g
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
0.069 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.033 g
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +545.5% |
~equal in
Saturated fat
~0.069g
