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  6. Prickly pear vs. Mulberry

Prickly pear vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between prickly pear and mulberries?

  • Prickly pear is higher in magnesium and fiber, yet mulberries are higher in vitamin C and iron.
  • Mulberries' daily need coverage for vitamin C is 25% more.
  • Prickly pear has 5 times more magnesium than mulberries. While prickly pear has 85mg of magnesium, mulberries have only 18mg.
  • The glycemic index of prickly pear is lower.

We used Prickly pears, raw and Mulberries, raw types in this article.

Infographic

Prickly pear vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +372.2%
Contains more CalciumCalcium +43.6%
Contains more PotassiumPotassium +13.4%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -50%
Contains more IronIron +516.7%
Contains more PhosphorusPhosphorus +58.3%
~equal in Zinc ~0.12mg
~equal in Manganese ~mg
~equal in Selenium ~0.6µg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin CVitamin C +160%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B3Vitamin B3 +34.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Prickly pear Mulberry DV% diff.
Vitamin C 14mg 36.4mg 25%
Iron 0.3mg 1.85mg 19%
Magnesium 85mg 18mg 16%
Fiber 3.6g 1.7g 8%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Vitamin B2 0.06mg 0.101mg 3%
Phosphorus 24mg 38mg 2%
Choline 12.3mg 2%
Calcium 56mg 39mg 2%
Copper 0.08mg 0.06mg 2%
Vitamin B6 0.06mg 0.05mg 1%
Potassium 220mg 194mg 1%
Vitamin B3 0.46mg 0.62mg 1%
Protein 0.73g 1.44g 1%
Vitamin B1 0.014mg 0.029mg 1%
Calories 41kcal 43kcal 0%
Fats 0.51g 0.39g 0%
Net carbs 5.97g 8.1g N/A
Carbs 9.57g 9.8g 0%
Sugar 8.1g N/A
Zinc 0.12mg 0.12mg 0%
Sodium 5mg 10mg 0%
Vitamin A 2µg 1µg 0%
Selenium 0.6µg 0.6µg 0%
Folate 6µg 6µg 0%
Saturated fat 0.067g 0.027g 0%
Monounsaturated fat 0.075g 0.041g 0%
Polyunsaturated fat 0.213g 0.207g 0%

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more FatsFats +30.8%
Contains more OtherOther +137.7%
Contains more ProteinProtein +97.3%
~equal in Carbs ~9.8g
~equal in Water ~87.68g

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% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +82.9%
Contains less Sat. FatSaturated fat -59.7%
~equal in Polyunsaturated fat ~0.207g

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.