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Prickly pear vs. Elderberry — In-Depth Nutrition Comparison

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A recap on differences between Prickly pear and Elderberry

  • Prickly pear is higher in Magnesium, yet Elderberry is higher in Vitamin C, Iron, Fiber, and Vitamin B6.
  • Elderberry covers your daily Vitamin C needs 24% more than Prickly pear.
  • Prickly pear contains 17 times more Magnesium than Elderberry. While Prickly pear contains 85mg of Magnesium, Elderberry contains only 5mg.

Food varieties used in this article are Prickly pears, raw and Elderberries, raw.

Infographic

Prickly pear vs Elderberry 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 Calcium +47.4%
Contains more Magnesium +1600%
Contains less Sodium -16.7%
Contains more Copper +31.1%
Contains more Iron +433.3%
Contains more Phosphorus +62.5%
Contains more Potassium +27.3%
Equal in Zinc - 0.11
Equal in Selenium - 0.6
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 11% 60% 3.6% 17% 25% 0.78% 3% 20% 0% 3.3%
Contains more Calcium +47.4%
Contains more Magnesium +1600%
Contains less Sodium -16.7%
Contains more Copper +31.1%
Contains more Iron +433.3%
Contains more Phosphorus +62.5%
Contains more Potassium +27.3%
Equal in Zinc - 0.11
Equal in Selenium - 0.6

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 A +1295.3%
Contains more Vitamin C +157.1%
Contains more Vitamin B1 +400%
Contains more Vitamin B6 +283.3%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.5
Equal in Folate - 6
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 36% 0% 0% 120% 18% 14% 9.4% 8.4% 53% 4.5% 0% 0% 0%
Contains more Vitamin A +1295.3%
Contains more Vitamin C +157.1%
Contains more Vitamin B1 +400%
Contains more Vitamin B6 +283.3%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.5
Equal in Folate - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.6%
Contains more Other +156.3%
Contains more Carbs +92.3%
Equal in Protein - 0.66
Equal in Fats - 0.5
Equal in Water - 79.8
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Protein +10.6%
Contains more Other +156.3%
Contains more Carbs +92.3%
Equal in Protein - 0.66
Equal in Fats - 0.5
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.7%
Contains more Polyunsaturated fat +16%
Equal in Monounsaturated Fat - 0.08
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -65.7%
Contains more Polyunsaturated fat +16%
Equal in Monounsaturated Fat - 0.08

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 Elderberry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Prickly pear Elderberry Opinion
Net carbs 5.97g 11.4g Elderberry
Protein 0.73g 0.66g Prickly pear
Fats 0.51g 0.5g Prickly pear
Carbs 9.57g 18.4g Elderberry
Calories 41kcal 73kcal Elderberry
Fiber 3.6g 7g Elderberry
Calcium 56mg 38mg Prickly pear
Iron 0.3mg 1.6mg Elderberry
Magnesium 85mg 5mg Prickly pear
Phosphorus 24mg 39mg Elderberry
Potassium 220mg 280mg Elderberry
Sodium 5mg 6mg Prickly pear
Zinc 0.12mg 0.11mg Prickly pear
Copper 0.08mg 0.061mg Prickly pear
Selenium 0.6µg 0.6µg
Vitamin A 43IU 600IU Elderberry
Vitamin A RAE 2µg 30µg Elderberry
Vitamin C 14mg 36mg Elderberry
Vitamin B1 0.014mg 0.07mg Elderberry
Vitamin B2 0.06mg 0.06mg
Vitamin B3 0.46mg 0.5mg Elderberry
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.06mg 0.23mg Elderberry
Folate 6µg 6µg
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.067g 0.023g Elderberry
Monounsaturated Fat 0.075g 0.08g Elderberry
Polyunsaturated fat 0.213g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear Elderberry
Low Fats diet ok
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
20%
Elderberry
Minerals Daily Need Coverage Score
15%
Prickly pear
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.