Prickly pear vs. Prunes — In-Depth Nutrition Comparison
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How are prickly pear and prunes different?
- Prickly pear is richer in vitamin C and magnesium, while prunes are higher in copper, potassium, vitamin A, fiber, vitamin B6, vitamin B2, vitamin B3, and iron.
- Prunes cover your daily need for copper, 22% more than prickly pear.
- Prickly pear contains 23 times more vitamin C than prunes. Prickly pear contains 14mg of vitamin C, while prunes contain 0.6mg.
- Prunes have a higher glycemic index (29) than prickly pear (7).
Prickly pears, raw and Plums, dried (prunes), uncooked types were used in this article.
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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 MagnesiumMagnesium | +107.3% |
| Contains more CalciumCalcium | +30.2% |
| Contains more SeleniumSelenium | +100% |
| Contains more PotassiumPotassium | +232.7% |
| Contains more IronIron | +210% |
| Contains more CopperCopper | +251.3% |
| Contains more ZincZinc | +266.7% |
| Contains more PhosphorusPhosphorus | +187.5% |
| Contains less SodiumSodium | -60% |
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 CVitamin C | +2233.3% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin AVitamin A | +1850% |
| Contains more Vitamin B1Vitamin B1 | +264.3% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B3Vitamin B3 | +309.1% |
| Contains more Vitamin B6Vitamin B6 | +241.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 50% | |
| Copper | 0.08mg | 0.281mg | 22% |
| Carbs | 9.57g | 63.88g | 18% |
| Fructose | 12.45g | 16% | |
| Vitamin C | 14mg | 0.6mg | 15% |
| Potassium | 220mg | 732mg | 15% |
| Fiber | 3.6g | 7.1g | 14% |
| Manganese | 0.299mg | 13% | |
| Vitamin B6 | 0.06mg | 0.205mg | 11% |
| Vitamin B2 | 0.06mg | 0.186mg | 10% |
| Calories | 41kcal | 240kcal | 10% |
| Magnesium | 85mg | 41mg | 10% |
| Vitamin B3 | 0.46mg | 1.882mg | 9% |
| Vitamin B5 | 0.422mg | 8% | |
| Iron | 0.3mg | 0.93mg | 8% |
| Phosphorus | 24mg | 69mg | 6% |
| Vitamin A | 2µg | 39µg | 4% |
| Vitamin B1 | 0.014mg | 0.051mg | 3% |
| Zinc | 0.12mg | 0.44mg | 3% |
| Vitamin E | 0.43mg | 3% | |
| Protein | 0.73g | 2.18g | 3% |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 2% | |
| Folate | 6µg | 4µg | 1% |
| Polyunsaturated fat | 0.213g | 0.062g | 1% |
| Calcium | 56mg | 43mg | 1% |
| Selenium | 0.6µg | 0.3µg | 1% |
| Fats | 0.51g | 0.38g | 0% |
| Net carbs | 5.97g | 56.78g | N/A |
| Sugar | 38.13g | N/A | |
| Sodium | 5mg | 2mg | 0% |
| Saturated fat | 0.067g | 0.088g | 0% |
| Monounsaturated fat | 0.075g | 0.053g | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.73 g
Fats:
0.51 g
Carbs:
9.57 g
Water:
87.55 g
Other:
1.64 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more FatsFats | +34.2% |
| Contains more WaterWater | +183.2% |
| Contains more ProteinProtein | +198.6% |
| Contains more CarbsCarbs | +567.5% |
| Contains more OtherOther | +61% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.213 g
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
| Contains less Sat. FatSaturated fat | -23.9% |
| Contains more Mono. FatMonounsaturated fat | +41.5% |
| Contains more Poly. FatPolyunsaturated fat | +243.5% |
