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  6. Prickly pear vs. Fruit salad

Prickly pear vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between Prickly pear and Fruit salad

  • The amount of Magnesium, Vitamin C, and Fiber in Prickly pear is higher than in Fruit salad.
  • Prickly pear covers your daily Magnesium needs 18% more than Fruit salad.
  • Fruit salad has 5 times less Calcium than Prickly pear. Prickly pear has 56mg of Calcium, while Fruit salad has 11mg.

Specific food types used in this comparison are Prickly pears, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Prickly pear vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +962.5%
Contains more CalciumCalcium +409.1%
Contains more PotassiumPotassium +89.7%
Contains more IronIron +20%
Contains more CopperCopper +60%
Contains more PhosphorusPhosphorus +71.4%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +16.7%
~equal in Sodium ~5mg

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 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +324.2%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B3Vitamin B3 +29.2%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +1295.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +43.1%
Contains more FatsFats +1600%
Contains more OtherOther +530.8%
Contains more CarbsCarbs +36.4%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated Fat: Sat. Fat 0.004 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated Fat +1400%
Contains more Poly. FatPolyunsaturated fat +1836.4%
Contains less Sat. FatSaturated Fat -94%

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

All nutrients comparison - raw data values

Nutrient Prickly pear Fruit salad Opinion
Calories 41kcal 50kcal Fruit salad
Protein 0.73g 0.51g Prickly pear
Fats 0.51g 0.03g Prickly pear
Vitamin C 14mg 3.3mg Prickly pear
Net carbs 5.97g 12.05g Fruit salad
Carbs 9.57g 13.05g Fruit salad
Magnesium 85mg 8mg Prickly pear
Calcium 56mg 11mg Prickly pear
Potassium 220mg 116mg Prickly pear
Iron 0.3mg 0.25mg Prickly pear
Fiber 3.6g 1g Prickly pear
Copper 0.08mg 0.05mg Prickly pear
Zinc 0.12mg 0.14mg Fruit salad
Phosphorus 24mg 14mg Prickly pear
Sodium 5mg 5mg
Vitamin A 43IU 600IU Fruit salad
Vitamin A RAE 2µg 30µg Fruit salad
Manganese 0.151mg Fruit salad
Selenium 0.6µg Prickly pear
Vitamin B1 0.014mg 0.011mg Prickly pear
Vitamin B2 0.06mg 0.014mg Prickly pear
Vitamin B3 0.46mg 0.356mg Prickly pear
Vitamin B5 0.053mg Fruit salad
Vitamin B6 0.06mg 0.027mg Prickly pear
Folate 6µg 3µg Prickly pear
Saturated Fat 0.067g 0.004g Fruit salad
Monounsaturated Fat 0.075g 0.005g Prickly pear
Polyunsaturated fat 0.213g 0.011g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear Fruit salad
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
5%
Fruit salad
Minerals Daily Need Coverage Score
15%
Prickly pear
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Prickly pear
Prickly pear is relatively richer in minerals
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 47)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.063g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.