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Prickly pear vs. Raspberry — In-Depth Nutrition Comparison

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How are Prickly pear and Raspberry different?

  • Prickly pear is higher in Magnesium, however, Raspberry is richer in Vitamin C, and Fiber.
  • Daily need coverage for Magnesium from Prickly pear is 15% higher.
  • Prickly pear contains 2 times more Calcium than Raspberry. While Prickly pear contains 56mg of Calcium, Raspberry contains only 25mg.

Prickly pears, raw and Raspberries, raw are the varieties used in this article.

Infographic

Prickly pear vs Raspberry 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.
Contains more Calcium +124%
Contains more Magnesium +286.4%
Contains more Potassium +45.7%
Contains more Selenium +200%
Contains more Iron +130%
Contains more Phosphorus +20.8%
Contains less Sodium -80%
Contains more Zinc +250%
Contains more Copper +12.5%
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 7.5% 26% 16% 12% 13% 0.13% 11% 30% 87% 1.1%
Contains more Calcium +124%
Contains more Magnesium +286.4%
Contains more Potassium +45.7%
Contains more Selenium +200%
Contains more Iron +130%
Contains more Phosphorus +20.8%
Contains less Sodium -80%
Contains more Zinc +250%
Contains more Copper +12.5%

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 A +30.3%
Contains more Vitamin B2 +57.9%
Contains more Vitamin C +87.1%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B3 +30%
Contains more Folate +250%
Equal in Vitamin B6 - 0.055
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 2% 17% 0% 87% 8% 8.8% 11% 20% 13% 16% 0% 6.7% 20%
Contains more Vitamin A +30.3%
Contains more Vitamin B2 +57.9%
Contains more Vitamin C +87.1%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B3 +30%
Contains more Folate +250%
Equal in Vitamin B6 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +256.5%
Contains more Protein +64.4%
Contains more Fats +27.5%
Contains more Carbs +24.8%
Equal in Water - 85.75
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Other +256.5%
Contains more Protein +64.4%
Contains more Fats +27.5%
Contains more Carbs +24.8%
Equal in Water - 85.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +17.2%
Contains less Saturated Fat -71.6%
Contains more Polyunsaturated fat +76.1%
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains more Monounsaturated Fat +17.2%
Contains less Saturated Fat -71.6%
Contains more Polyunsaturated fat +76.1%

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

All nutrients comparison - raw data values

Nutrient Prickly pear Raspberry Opinion
Net carbs 5.97g 5.44g Prickly pear
Protein 0.73g 1.2g Raspberry
Fats 0.51g 0.65g Raspberry
Carbs 9.57g 11.94g Raspberry
Calories 41kcal 52kcal Raspberry
Fructose 2.35g Raspberry
Sugar 4.42g Prickly pear
Fiber 3.6g 6.5g Raspberry
Calcium 56mg 25mg Prickly pear
Iron 0.3mg 0.69mg Raspberry
Magnesium 85mg 22mg Prickly pear
Phosphorus 24mg 29mg Raspberry
Potassium 220mg 151mg Prickly pear
Sodium 5mg 1mg Raspberry
Zinc 0.12mg 0.42mg Raspberry
Copper 0.08mg 0.09mg Raspberry
Manganese 0.67mg Raspberry
Selenium 0.6µg 0.2µg Prickly pear
Vitamin A 43IU 33IU Prickly pear
Vitamin A RAE 2µg 2µg
Vitamin E 0.87mg Raspberry
Vitamin C 14mg 26.2mg Raspberry
Vitamin B1 0.014mg 0.032mg Raspberry
Vitamin B2 0.06mg 0.038mg Prickly pear
Vitamin B3 0.46mg 0.598mg Raspberry
Vitamin B5 0.329mg Raspberry
Vitamin B6 0.06mg 0.055mg Prickly pear
Folate 6µg 21µg Raspberry
Choline 12.3mg Raspberry
Vitamin K 7.8µg Raspberry
Saturated Fat 0.067g 0.019g Raspberry
Monounsaturated Fat 0.075g 0.064g Prickly pear
Polyunsaturated fat 0.213g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
15%
Prickly pear
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.048g)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 19)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
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.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.