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  6. Prickly pear vs. Pomegranate

Prickly pear vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between prickly pear and pomegranate

  • Prickly pear has more magnesium; however, pomegranate is higher in copper and folate.
  • Prickly pear covers your daily need for magnesium, 17% more than pomegranate.
  • Prickly pear has 6 times more calcium than pomegranate. While prickly pear has 56mg of calcium, pomegranate has only 10mg.

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

Infographic

Prickly pear vs Pomegranate 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.
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +608.3%
Contains more CalciumCalcium +460%
Contains more SeleniumSelenium +20%
Contains more CopperCopper +97.5%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -40%
~equal in Potassium ~236mg
~equal in Iron ~0.3mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +37.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B3Vitamin B3 +57%
Contains more Vitamin B1Vitamin B1 +378.6%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prickly pear Pomegranate DV% diff.
Magnesium 85mg 12mg 17%
Vitamin K 16.4µg 14%
Copper 0.08mg 0.158mg 9%
Vitamin B5 0.377mg 8%
Folate 6µg 38µg 8%
Manganese 0.119mg 5%
Calcium 56mg 10mg 5%
Vitamin C 14mg 10.2mg 4%
Vitamin E 0.6mg 4%
Vitamin B1 0.014mg 0.067mg 4%
Carbs 9.57g 18.7g 3%
Phosphorus 24mg 36mg 2%
Protein 0.73g 1.67g 2%
Calories 41kcal 83kcal 2%
Zinc 0.12mg 0.35mg 2%
Fiber 3.6g 4g 2%
Vitamin B3 0.46mg 0.293mg 1%
Vitamin B6 0.06mg 0.075mg 1%
Choline 7.6mg 1%
Vitamin B2 0.06mg 0.053mg 1%
Polyunsaturated fat 0.213g 0.079g 1%
Fats 0.51g 1.17g 1%
Net carbs 5.97g 14.7g N/A
Potassium 220mg 236mg 0%
Iron 0.3mg 0.3mg 0%
Sugar 13.67g N/A
Sodium 5mg 3mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.067g 0.12g 0%
Monounsaturated fat 0.075g 0.093g 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +12.3%
Contains more OtherOther +209.4%
Contains more ProteinProtein +128.8%
Contains more FatsFats +129.4%
Contains more CarbsCarbs +95.4%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -44.2%
Contains more Poly. FatPolyunsaturated fat +169.6%
Contains more Mono. FatMonounsaturated fat +24%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.