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, fiber, vitamin B6, vitamin B2, vitamin B3, iron, and phosphorus.
- 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
15%
32%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Prickly pear is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated fat?
Prickly pear is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Prickly pear is lower in glycemic index (difference - 22)
Which food is cheaper?
Prickly pear is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.