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  6. Prickly pear vs. Raisin

Prickly pear vs. Raisin — In-Depth Nutrition Comparison

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A recap on differences between prickly pear and raisins

  • Prickly pear is higher in vitamin C and magnesium, yet raisins are higher in copper, iron, potassium, phosphorus, vitamin B6, vitamin B1, and vitamin B2.
  • Raisins cover your daily copper needs 26% more than prickly pear.
  • Prickly pear contains 6 times more vitamin C than raisins. While prickly pear contains 14mg of vitamin C, raisins contain only 2.3mg.
  • The glycemic index of prickly pear is lower.

Food varieties used in this article are Prickly pears, raw and Raisins, seedless.

Infographic

Prickly pear vs Raisin 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%
Raisin
Raisin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +165.6%
Contains more CalciumCalcium +12%
Contains less SodiumSodium -54.5%
Contains more PotassiumPotassium +240.5%
Contains more IronIron +526.7%
Contains more CopperCopper +297.5%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +320.8%
~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%
Raisin
Raisin
8
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +508.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +20%
Contains more Vitamin B1Vitamin B1 +657.1%
Contains more Vitamin B2Vitamin B2 +108.3%
Contains more Vitamin B3Vitamin B3 +66.5%
Contains more Vitamin B6Vitamin B6 +190%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prickly pear Raisin DV% diff.
Fructose 29.68g 37%
Copper 0.08mg 0.318mg 26%
Carbs 9.57g 79.18g 23%
Iron 0.3mg 1.88mg 20%
Potassium 220mg 749mg 16%
Calories 41kcal 299kcal 13%
Vitamin C 14mg 2.3mg 13%
Magnesium 85mg 32mg 13%
Manganese 0.299mg 13%
Phosphorus 24mg 101mg 11%
Vitamin B6 0.06mg 0.174mg 9%
Vitamin B1 0.014mg 0.106mg 8%
Vitamin B2 0.06mg 0.125mg 5%
Protein 0.73g 3.07g 5%
Vitamin K 3.5µg 3%
Vitamin B3 0.46mg 0.766mg 2%
Choline 11.1mg 2%
Vitamin B5 0.095mg 2%
Starch 2.7g 1%
Zinc 0.12mg 0.22mg 1%
Vitamin E 0.12mg 1%
Calcium 56mg 50mg 1%
Polyunsaturated fat 0.213g 0.037g 1%
Fats 0.51g 0.46g 0%
Net carbs 5.97g 75.48g N/A
Sugar 59.19g N/A
Fiber 3.6g 3.7g 0%
Sodium 5mg 11mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.6µg 0.6µg 0%
Folate 6µg 5µg 0%
Saturated fat 0.067g 0.058g 0%
Monounsaturated fat 0.075g 0.051g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

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
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +467.4%
Contains more ProteinProtein +320.5%
Contains more CarbsCarbs +727.4%
Contains more OtherOther +13.4%
~equal in Fats ~0.46g

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +47.1%
Contains more Poly. FatPolyunsaturated fat +475.7%
Contains less Sat. FatSaturated fat -13.4%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.