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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
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.
:
1
Pomelo
Contains more Calcium +875%
Contains more Iron +827.3%
Contains more Magnesium +616.7%
Contains more Phosphorus +264.7%
Contains more Potassium +203.7%
Contains more Zinc +262.5%
Contains more Copper +329.2%
Contains more Manganese +1441.2%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +875%
Contains more Iron +827.3%
Contains more Magnesium +616.7%
Contains more Phosphorus +264.7%
Contains more Potassium +203.7%
Contains more Zinc +262.5%
Contains more Copper +329.2%
Contains more Manganese +1441.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
11
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Pomelo
Contains more Protein +222.4%
Contains more Fats +875%
Contains more Carbs +679.9%
Contains more Other +233.3%
Contains more Water +334%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Protein +222.4%
Contains more Fats +875%
Contains more Carbs +679.9%
Contains more Other +233.3%
Contains more Water +334%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Dates Pomelo Opinion
Net carbs 67.03g 8.62g Dates
Protein 2.45g 0.76g Dates
Fats 0.39g 0.04g Dates
Carbs 75.03g 9.62g Dates
Calories 282kcal 38kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Pomelo
Fiber 8g 1g Dates
Calcium 39mg 4mg Dates
Iron 1.02mg 0.11mg Dates
Magnesium 43mg 6mg Dates
Phosphorus 62mg 17mg Dates
Potassium 656mg 216mg Dates
Sodium 2mg 1mg Pomelo
Zinc 0.29mg 0.08mg Dates
Copper 0.206mg 0.048mg Dates
Manganese 0.262mg 0.017mg Dates
Selenium 3µg Dates
Vitamin A 10IU 8IU Dates
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 61mg Pomelo
Vitamin B1 0.052mg 0.034mg Dates
Vitamin B2 0.066mg 0.027mg Dates
Vitamin B3 1.274mg 0.22mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg 0.036mg Dates
Folate 19µg Dates
Choline 6.3mg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Pomelo
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Dates
18%
Pomelo
Minerals Daily Need Coverage Score
29%
Dates
6%
Pomelo

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)

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. 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.