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Prickly pear vs. Dried fruit — In-Depth Nutrition Comparison

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How are Prickly pear and Dried fruit different?

  • Prickly pear is higher in Vitamin C, and Magnesium, however, Dried fruit is richer in Iron, Copper, Potassium, Vitamin A RAE, Fiber, Vitamin B3, Phosphorus, and Vitamin B6.
  • Daily need coverage for Iron from Dried fruit is 30% higher.
  • Prickly pear contains 14 times more Vitamin C than Dried fruit. While Prickly pear contains 14mg of Vitamin C, Dried fruit contains only 1mg.

Prickly pears, raw and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Prickly pear vs Dried fruit 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 Magnesium +165.6%
Contains less Sodium -50%
Contains more Iron +786.7%
Contains more Phosphorus +195.8%
Contains more Potassium +428.2%
Contains more Zinc +225%
Contains more Copper +328.8%
Contains more Selenium +266.7%
Equal in Calcium - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 11% 61% 10% 19% 0.65% 3.3% 27% 0% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 30% 103% 1.3% 11% 114% 31% 12%
Contains more Magnesium +165.6%
Contains less Sodium -50%
Contains more Iron +786.7%
Contains more Phosphorus +195.8%
Contains more Potassium +428.2%
Contains more Zinc +225%
Contains more Copper +328.8%
Contains more Selenium +266.7%
Equal in Calcium - 55

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 C +1300%
Contains more Vitamin A +8281.4%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +462.8%
Contains more Vitamin B6 +138.3%
Contains more Folate +66.7%
Equal in Vitamin B1 - 0.015
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.6% 0% 0% 47% 3.5% 14% 8.6% 0% 14% 4.5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 216% 87% 0% 3.3% 3.8% 17% 49% 31% 33% 7.5% 0% 7.6% 7.8%
Contains more Vitamin C +1300%
Contains more Vitamin A +8281.4%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +462.8%
Contains more Vitamin B6 +138.3%
Contains more Folate +66.7%
Equal in Vitamin B1 - 0.015

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +183.4%
Contains more Protein +364.4%
Contains more Carbs +554.5%
Contains more Other +56.7%
Equal in Fats - 0.51
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Water +183.4%
Contains more Protein +364.4%
Contains more Carbs +554.5%
Contains more Other +56.7%
Equal in Fats - 0.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +187.8%
Contains less Saturated Fat -74.6%
Equal in Monounsaturated Fat - 0.074
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +187.8%
Contains less Saturated Fat -74.6%
Equal in Monounsaturated Fat - 0.074

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 Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price 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 Dried fruit Opinion
Net carbs 5.97g 55.34g Dried fruit
Protein 0.73g 3.39g Dried fruit
Fats 0.51g 0.51g
Carbs 9.57g 62.64g Dried fruit
Calories 41kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Prickly pear
Fiber 3.6g 7.3g Dried fruit
Calcium 56mg 55mg Prickly pear
Iron 0.3mg 2.66mg Dried fruit
Magnesium 85mg 32mg Prickly pear
Phosphorus 24mg 71mg Dried fruit
Potassium 220mg 1162mg Dried fruit
Sodium 5mg 10mg Prickly pear
Zinc 0.12mg 0.39mg Dried fruit
Copper 0.08mg 0.343mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 0.6µg 2.2µg Dried fruit
Vitamin A 43IU 3604IU Dried fruit
Vitamin A RAE 2µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 14mg 1mg Prickly pear
Vitamin B1 0.014mg 0.015mg Dried fruit
Vitamin B2 0.06mg 0.074mg Dried fruit
Vitamin B3 0.46mg 2.589mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.06mg 0.143mg Dried fruit
Folate 6µg 10µg Dried fruit
Choline 13.9mg Dried fruit
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.067g 0.017g Dried fruit
Monounsaturated Fat 0.075g 0.074g Prickly pear
Polyunsaturated fat 0.213g 0.074g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear Dried fruit
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
36%
Dried fruit
Minerals Daily Need Coverage Score
15%
Prickly pear
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 24)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.05g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.