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Prickly pear vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between Prickly pear and Mango

  • Prickly pear has more Magnesium, and Fiber, however, Mango is higher in Vitamin C, Folate, and Vitamin A RAE.
  • Mango covers your daily need of Vitamin C 25% more than Prickly pear.
  • Prickly pear has 9 times more Magnesium than Mango. While Prickly pear has 85mg of Magnesium, Mango has only 10mg.

These are the specific foods used in this comparison Prickly pears, raw and Mangos, raw.

Infographic

Prickly pear vs Mango infographic
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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 +409.1%
Contains more Iron +87.5%
Contains more Magnesium +750%
Contains more Phosphorus +71.4%
Contains more Potassium +31%
Contains more Zinc +33.3%
Contains less Sodium -80%
Contains more Copper +38.8%
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 3.3% 6% 7.1% 6% 15% 0.13% 2.5% 37% 8.2% 3.3%
Contains more Calcium +409.1%
Contains more Iron +87.5%
Contains more Magnesium +750%
Contains more Phosphorus +71.4%
Contains more Potassium +31%
Contains more Zinc +33.3%
Contains less Sodium -80%
Contains more Copper +38.8%
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.
:
11
Mango
Contains more Vitamin B2 +57.9%
Contains more Vitamin A +2416.3%
Contains more Vitamin C +160%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +45.4%
Contains more Vitamin B6 +98.3%
Contains more Folate +616.7%
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 65% 18% 0% 121% 7% 8.8% 13% 12% 27% 32% 0% 4.1% 11%
Contains more Vitamin B2 +57.9%
Contains more Vitamin A +2416.3%
Contains more Vitamin C +160%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +45.4%
Contains more Vitamin B6 +98.3%
Contains more Folate +616.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +34.2%
Contains more Other +355.6%
Contains more Protein +12.3%
Contains more Carbs +56.5%
Equal in Water - 83.46
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Fats +34.2%
Contains more Other +355.6%
Contains more Protein +12.3%
Contains more Carbs +56.5%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27.2%
Contains more Polyunsaturated fat +200%
Contains more Monounsaturated Fat +86.7%
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -27.2%
Contains more Polyunsaturated fat +200%
Contains more Monounsaturated Fat +86.7%

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

All nutrients comparison - raw data values

Nutrient Prickly pear Mango Opinion
Net carbs 5.97g 13.38g Mango
Protein 0.73g 0.82g Mango
Fats 0.51g 0.38g Prickly pear
Carbs 9.57g 14.98g Mango
Calories 41kcal 60kcal Mango
Fructose 4.68g Mango
Sugar 13.66g Prickly pear
Fiber 3.6g 1.6g Prickly pear
Calcium 56mg 11mg Prickly pear
Iron 0.3mg 0.16mg Prickly pear
Magnesium 85mg 10mg Prickly pear
Phosphorus 24mg 14mg Prickly pear
Potassium 220mg 168mg Prickly pear
Sodium 5mg 1mg Mango
Zinc 0.12mg 0.09mg Prickly pear
Copper 0.08mg 0.111mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg 0.6µg
Vitamin A 43IU 1082IU Mango
Vitamin A RAE 2µg 54µg Mango
Vitamin E 0.9mg Mango
Vitamin C 14mg 36.4mg Mango
Vitamin B1 0.014mg 0.028mg Mango
Vitamin B2 0.06mg 0.038mg Prickly pear
Vitamin B3 0.46mg 0.669mg Mango
Vitamin B5 0.197mg Mango
Vitamin B6 0.06mg 0.119mg Mango
Folate 6µg 43µg Mango
Choline 7.6mg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.067g 0.092g Prickly pear
Monounsaturated Fat 0.075g 0.14g Mango
Polyunsaturated fat 0.213g 0.071g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear Mango
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
25%
Mango
Minerals Daily Need Coverage Score
15%
Prickly pear
9%
Mango

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Prickly pear
Prickly pear is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 44)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $0.3)
Which food is richer in minerals?
Prickly pear
Prickly pear is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Mango
Mango 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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.