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  6. Prickly pear vs. Dried fruit

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 vitamin A, iron, copper, potassium, fiber, vitamin B3, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin A for dried fruit is 71% 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 pear has a lower glycemic index (7) than dried fruit (31).

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.
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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +165.6%
Contains less SodiumSodium -50%
Contains more PotassiumPotassium +428.2%
Contains more IronIron +786.7%
Contains more CopperCopper +328.8%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +195.8%
Contains more SeleniumSelenium +266.7%
~equal in Calcium ~55mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +8900%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +462.8%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.015mg
~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
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 WaterWater +183.4%
Contains more ProteinProtein +364.4%
Contains more CarbsCarbs +554.5%
Contains more OtherOther +56.7%
~equal in Fats ~0.51g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +187.8%
Contains less Sat. FatSaturated fat -74.6%
~equal in Monounsaturated fat ~0.074g

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 DV% diff.
Iron 0.3mg 2.66mg 30%
Vitamin E 4.33mg 29%
Copper 0.08mg 0.343mg 29%
Potassium 220mg 1162mg 28%
Vitamin A 2µg 180µg 20%
Carbs 9.57g 62.64g 18%
Fructose 12.47g 16%
Fiber 3.6g 7.3g 15%
Vitamin C 14mg 1mg 14%
Vitamin B3 0.46mg 2.589mg 13%
Magnesium 85mg 32mg 13%
Vitamin B5 0.516mg 10%
Manganese 0.235mg 10%
Calories 41kcal 241kcal 10%
Phosphorus 24mg 71mg 7%
Vitamin B6 0.06mg 0.143mg 6%
Protein 0.73g 3.39g 5%
Choline 13.9mg 3%
Selenium 0.6µg 2.2µg 3%
Vitamin K 3.1µg 3%
Zinc 0.12mg 0.39mg 2%
Polyunsaturated fat 0.213g 0.074g 1%
Vitamin B2 0.06mg 0.074mg 1%
Folate 6µg 10µg 1%
Fats 0.51g 0.51g 0%
Net carbs 5.97g 55.34g N/A
Calcium 56mg 55mg 0%
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 5mg 10mg 0%
Vitamin B1 0.014mg 0.015mg 0%
Saturated fat 0.067g 0.017g 0%
Monounsaturated fat 0.075g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear Dried fruit
Low Calories diet ok
Low Fats diet Equal
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
24%
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.