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  6. Prickly pear vs. Currant

Prickly pear vs. Currant — In-Depth Nutrition Comparison

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Differences between Prickly pear and Currant

  • Prickly pear has more Magnesium, while Currant has more Vitamin C, and Iron.
  • Currant's daily need coverage for Vitamin C is 30% higher.
  • Currant contains 7 times less Magnesium than Prickly pear. Prickly pear contains 85mg of Magnesium, while Currant contains 13mg.

The food types used in this comparison are Prickly pears, raw and Currants, red and white, raw.

Infographic

Prickly pear vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +553.8%
Contains more CalciumCalcium +69.7%
Contains more PotassiumPotassium +25%
Contains more IronIron +233.3%
Contains more CopperCopper +33.8%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -80%
~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 47% 2.6% 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 137% 2.5% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin CVitamin C +192.9%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~42IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more FatsFats +155%
Contains more OtherOther +152.3%
Contains more ProteinProtein +91.8%
Contains more CarbsCarbs +44.2%
~equal in Water ~83.95g

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
13% 21% 66%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated Fat +167.9%
Contains more Poly. FatPolyunsaturated fat +142%
Contains less Sat. FatSaturated Fat -74.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prickly pear Currant
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prickly pear Currant Opinion
Calories 41kcal 56kcal Currant
Protein 0.73g 1.4g Currant
Fats 0.51g 0.2g Prickly pear
Vitamin C 14mg 41mg Currant
Net carbs 5.97g 9.5g Currant
Carbs 9.57g 13.8g Currant
Magnesium 85mg 13mg Prickly pear
Calcium 56mg 33mg Prickly pear
Potassium 220mg 275mg Currant
Iron 0.3mg 1mg Currant
Sugar 7.37g Prickly pear
Fiber 3.6g 4.3g Currant
Copper 0.08mg 0.107mg Currant
Zinc 0.12mg 0.23mg Currant
Phosphorus 24mg 44mg Currant
Sodium 5mg 1mg Currant
Vitamin A 43IU 42IU Prickly pear
Vitamin A 2µg 2µg
Vitamin E 0.1mg Currant
Manganese 0.186mg Currant
Selenium 0.6µg 0.6µg
Vitamin B1 0.014mg 0.04mg Currant
Vitamin B2 0.06mg 0.05mg Prickly pear
Vitamin B3 0.46mg 0.1mg Prickly pear
Vitamin B5 0.064mg Currant
Vitamin B6 0.06mg 0.07mg Currant
Vitamin K 11µg Currant
Folate 6µg 8µg Currant
Choline 7.6mg Currant
Saturated Fat 0.067g 0.017g Currant
Monounsaturated Fat 0.075g 0.028g Prickly pear
Polyunsaturated fat 0.213g 0.088g Prickly pear
Fructose 3.53g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear Currant
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
7%
Prickly pear
17%
Currant
Minerals Daily Need Coverage Score
15%
Prickly pear
17%
Currant

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 7.37g)
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 - $0.5)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.05g)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.