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Prickly pear vs. Pineapple — In-Depth Nutrition Comparison

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Summary of differences between Prickly pear and Pineapple

  • Prickly pear has more Magnesium, and Fiber, however, Pineapple is higher in Vitamin C, and Vitamin B1.
  • Pineapple covers your daily need of Vitamin C 38% more than Prickly pear.
  • Prickly pear has 7 times more Magnesium than Pineapple. While Prickly pear has 85mg of Magnesium, Pineapple has only 12mg.

These are the specific foods used in this comparison Prickly pears, raw and Pineapple, raw, all varieties.

Infographic

Prickly pear vs Pineapple 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 +330.8%
Contains more Magnesium +608.3%
Contains more Phosphorus +200%
Contains more Potassium +101.8%
Contains more Selenium +500%
Contains less Sodium -80%
Contains more Copper +37.5%
Equal in Iron - 0.29
Equal in Zinc - 0.12
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 3.9% 11% 8.6% 3.4% 9.6% 0.13% 3.3% 37% 121% 0.55%
Contains more Calcium +330.8%
Contains more Magnesium +608.3%
Contains more Phosphorus +200%
Contains more Potassium +101.8%
Contains more Selenium +500%
Contains less Sodium -80%
Contains more Copper +37.5%
Equal in Iron - 0.29
Equal in Zinc - 0.12

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 B2 +87.5%
Contains more Vitamin A +34.9%
Contains more Vitamin C +241.4%
Contains more Vitamin B1 +464.3%
Contains more Vitamin B6 +86.7%
Contains more Folate +200%
Equal in Vitamin B3 - 0.5
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 3.5% 0.4% 0% 159% 20% 7.4% 9.4% 13% 26% 14% 0% 3% 1.8%
Contains more Vitamin B2 +87.5%
Contains more Vitamin A +34.9%
Contains more Vitamin C +241.4%
Contains more Vitamin B1 +464.3%
Contains more Vitamin B6 +86.7%
Contains more Folate +200%
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.2%
Contains more Fats +325%
Contains more Other +645.5%
Contains more Carbs +37.1%
Equal in Water - 86
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: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more Protein +35.2%
Contains more Fats +325%
Contains more Other +645.5%
Contains more Carbs +37.1%
Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +476.9%
Contains more Polyunsaturated fat +432.5%
Contains less Saturated Fat -86.6%
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +476.9%
Contains more Polyunsaturated fat +432.5%
Contains less Saturated Fat -86.6%

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

All nutrients comparison - raw data values

Nutrient Prickly pear Pineapple Opinion
Net carbs 5.97g 11.72g Pineapple
Protein 0.73g 0.54g Prickly pear
Fats 0.51g 0.12g Prickly pear
Carbs 9.57g 13.12g Pineapple
Calories 41kcal 50kcal Pineapple
Fructose 2.12g Pineapple
Sugar 9.85g Prickly pear
Fiber 3.6g 1.4g Prickly pear
Calcium 56mg 13mg Prickly pear
Iron 0.3mg 0.29mg Prickly pear
Magnesium 85mg 12mg Prickly pear
Phosphorus 24mg 8mg Prickly pear
Potassium 220mg 109mg Prickly pear
Sodium 5mg 1mg Pineapple
Zinc 0.12mg 0.12mg
Copper 0.08mg 0.11mg Pineapple
Manganese 0.927mg Pineapple
Selenium 0.6µg 0.1µg Prickly pear
Vitamin A 43IU 58IU Pineapple
Vitamin A RAE 2µg 3µg Pineapple
Vitamin E 0.02mg Pineapple
Vitamin C 14mg 47.8mg Pineapple
Vitamin B1 0.014mg 0.079mg Pineapple
Vitamin B2 0.06mg 0.032mg Prickly pear
Vitamin B3 0.46mg 0.5mg Pineapple
Vitamin B5 0.213mg Pineapple
Vitamin B6 0.06mg 0.112mg Pineapple
Folate 6µg 18µg Pineapple
Choline 5.5mg Pineapple
Vitamin K 0.7µg Pineapple
Tryptophan 0.005mg Pineapple
Threonine 0.019mg Pineapple
Isoleucine 0.019mg Pineapple
Leucine 0.024mg Pineapple
Lysine 0.026mg Pineapple
Methionine 0.012mg Pineapple
Phenylalanine 0.021mg Pineapple
Valine 0.024mg Pineapple
Histidine 0.01mg Pineapple
Saturated Fat 0.067g 0.009g Pineapple
Monounsaturated Fat 0.075g 0.013g Prickly pear
Polyunsaturated fat 0.213g 0.04g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear Pineapple
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%
Pineapple
Minerals Daily Need Coverage Score
15%
Prickly pear
20%
Pineapple

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 9.85g)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 59)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $0.6)
Which food is richer in minerals?
Prickly pear
Prickly pear is relatively richer in minerals
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.058g)
Which food is richer in vitamins?
Pineapple
Pineapple 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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.