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Dates vs Pomelo - In-Depth Nutrition Comparison

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Important differences between Dates and Pomelo

  • Dates have more Fiber, Copper, Potassium, Iron, Manganese, Vitamin B6, Magnesium, Vitamin B3, and Phosphorus, however Pomelo have more Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 67% more.
  • Dates have 15 times more Manganese than Pomelo. Dates have 0.262mg of Manganese, while Pomelo has 0.017mg.

The food varieties used in the comparison are Dates, deglet noor and Pummelo, raw.

Infographic

Dates  vs Pomelo 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Pomelo
Contains more Iron +827.3%
Contains more Calcium +875%
Contains more Potassium +203.7%
Contains more Magnesium +616.7%
Contains more Copper +329.2%
Contains more Zinc +262.5%
Contains more Phosphorus +264.7%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Contains more Iron +827.3%
Contains more Calcium +875%
Contains more Potassium +203.7%
Contains more Magnesium +616.7%
Contains more Copper +329.2%
Contains more Zinc +262.5%
Contains more Phosphorus +264.7%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Dates
10
:
1
Pomelo
Contains more Vitamin A +25%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +479.1%
Contains more Vitamin B6 +358.3%
Contains more Vitamin C +15150%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 204% 1% 0% 0% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin A +25%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +479.1%
Contains more Vitamin B6 +358.3%
Contains more Vitamin C +15150%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
19
Pomelo
Mineral Summary Score
30
Dates
7
Pomelo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
5%
Pomelo
Carbohydrates
75%
Dates
10%
Pomelo
Fats
2%
Dates
0%
Pomelo

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Pomelo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.7)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Dates Pomelo Opinion
Calories 282 38 Dates
Protein 2.45 0.76 Dates
Fats 0.39 0.04 Dates
Vitamin C 0.4 61 Pomelo
Carbs 75.03 9.62 Dates
Cholesterol 0 0
Vitamin D 0 Dates
Iron 1.02 0.11 Dates
Calcium 39 4 Dates
Potassium 656 216 Dates
Magnesium 43 6 Dates
Sugar 63.35 Pomelo
Fiber 8 1 Dates
Copper 0.206 0.048 Dates
Zinc 0.29 0.08 Dates
Starch
Phosphorus 62 17 Dates
Sodium 2 1 Pomelo
Vitamin A 10 8 Dates
Vitamin E 0.05 Dates
Vitamin D 0 Dates
Vitamin B1 0.052 0.034 Dates
Vitamin B2 0.066 0.027 Dates
Vitamin B3 1.274 0.22 Dates
Vitamin B5 0.589 Dates
Vitamin B6 0.165 0.036 Dates
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 19 Dates
Trans Fat 0 0
Saturated Fat 0.032 Pomelo
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.