Prickly pear vs. Dates — In-Depth Nutrition Comparison
Compare
The main differences between Prickly pear and Dates
- Prickly pear is richer in Vitamin C, and Magnesium, yet Dates are richer in Fiber, Copper, Potassium, Iron, Vitamin B6, Phosphorus, and Vitamin B3.
- Daily need coverage for Fiber from Dates is 18% higher.
- Prickly pear contains 35 times more Vitamin C than Dates. Prickly pear contains 14mg of Vitamin C, while Dates contain 0.4mg.
Food types used in this article are Prickly pears, raw and Dates, deglet noor.
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 | +97.7% |
| Contains more CalciumCalcium | +43.6% |
| Contains more PotassiumPotassium | +198.2% |
| Contains more IronIron | +240% |
| Contains more CopperCopper | +157.5% |
| Contains more ZincZinc | +141.7% |
| Contains more PhosphorusPhosphorus | +158.3% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +400% |
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 | +3400% |
| Contains more Vitamin AVitamin A | +330% |
| Contains more Vitamin B1Vitamin B1 | +271.4% |
| Contains more Vitamin B3Vitamin B3 | +177% |
| Contains more Vitamin B6Vitamin B6 | +175% |
| Contains more FolateFolate | +216.7% |
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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more FatsFats | +30.8% |
| Contains more WaterWater | +326.4% |
| Contains more ProteinProtein | +235.6% |
| Contains more CarbsCarbs | +684% |
~equal in
Other
~1.6g
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
0.032 g
Monounsaturated Fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated Fat | +108.3% |
| Contains more Poly. FatPolyunsaturated fat | +1021.1% |
| Contains less Sat. FatSaturated Fat | -52.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 41kcal | 282kcal |
|
| Protein | 0.73g | 2.45g |
|
| Fats | 0.51g | 0.39g |
|
| Vitamin C | 14mg | 0.4mg |
|
| Net carbs | 5.97g | 67.03g |
|
| Carbs | 9.57g | 75.03g |
|
| Magnesium | 85mg | 43mg |
|
| Calcium | 56mg | 39mg |
|
| Potassium | 220mg | 656mg |
|
| Iron | 0.3mg | 1.02mg |
|
| Sugar | 63.35g |
|
|
| Fiber | 3.6g | 8g |
|
| Copper | 0.08mg | 0.206mg |
|
| Zinc | 0.12mg | 0.29mg |
|
| Phosphorus | 24mg | 62mg |
|
| Sodium | 5mg | 2mg |
|
| Vitamin A | 43IU | 10IU |
|
| Vitamin A | 2µg | 0µg |
|
| Vitamin E | 0.05mg |
|
|
| Manganese | 0.262mg |
|
|
| Selenium | 0.6µg | 3µg |
|
| Vitamin B1 | 0.014mg | 0.052mg |
|
| Vitamin B2 | 0.06mg | 0.066mg |
|
| Vitamin B3 | 0.46mg | 1.274mg |
|
| Vitamin B5 | 0.589mg |
|
|
| Vitamin B6 | 0.06mg | 0.165mg |
|
| Vitamin K | 2.7µg |
|
|
| Folate | 6µg | 19µg |
|
| Choline | 6.3mg |
|
|
| Saturated Fat | 0.067g | 0.032g |
|
| Monounsaturated Fat | 0.075g | 0.036g |
|
| Polyunsaturated fat | 0.213g | 0.019g |
|
| Tryptophan | 0.012mg |
|
|
| Threonine | 0.043mg |
|
|
| Isoleucine | 0.049mg |
|
|
| Leucine | 0.084mg |
|
|
| Lysine | 0.066mg |
|
|
| Methionine | 0.022mg |
|
|
| Phenylalanine | 0.05mg |
|
|
| Valine | 0.071mg |
|
|
| Histidine | 0.032mg |
|
|
| Fructose | 19.56g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
12%
Minerals Daily Need Coverage Score
15%
29%
Comparison summary
Which food is lower in Sugar?
Prickly pear is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Prickly pear is lower in glycemic index (difference - 35)
Which food is cheaper?
Prickly pear is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.035g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)