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 has 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.
Pomelo has a higher glycemic index than dates.

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

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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.

Dates

Pomelo

Contains more MagnesiumMagnesium	+616.7%
Contains more CalciumCalcium	+875%
Contains more PotassiumPotassium	+203.7%
Contains more IronIron	+827.3%
Contains more CopperCopper	+329.2%
Contains more ZincZinc	+262.5%
Contains more PhosphorusPhosphorus	+264.7%
Contains more ManganeseManganese	+1441.2%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-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

Pomelo

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+52.9%
Contains more Vitamin B2Vitamin B2	+144.4%
Contains more Vitamin B3Vitamin B3	+479.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+358.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C

+15150%

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0.4mg	61mg	67%
Fiber	8g	1g	28%
Fructose	19.56g		24%
Carbs	75.03g	9.62g	22%
Copper	0.206mg	0.048mg	18%
Potassium	656mg	216mg	13%
Calories	282kcal	38kcal	12%
Vitamin B5	0.589mg		12%
Iron	1.02mg	0.11mg	11%
Manganese	0.262mg	0.017mg	11%
Vitamin B6	0.165mg	0.036mg	10%
Magnesium	43mg	6mg	9%
Vitamin B3	1.274mg	0.22mg	7%
Phosphorus	62mg	17mg	6%
Selenium	3µg		5%
Folate	19µg		5%
Calcium	39mg	4mg	4%
Protein	2.45g	0.76g	3%
Vitamin B2	0.066mg	0.027mg	3%
Zinc	0.29mg	0.08mg	2%
Vitamin B1	0.052mg	0.034mg	2%
Vitamin K	2.7µg		2%
Fats	0.39g	0.04g	1%
Choline	6.3mg		1%
Protein per 100 calories	0.87g	2g	N/A
Calories per 10 g protein	1151kcal	500kcal	N/A
Weight per 100 calories	35g	263g	N/A
Net carbs	67.03g	8.62g	N/A
Sugar	63.35g		N/A
Sodium	2mg	1mg	0%
Vitamin E	0.05mg		0%
Saturated fat	0.032g		0%
Monounsaturated fat	0.036g		0%
Polyunsaturated fat	0.019g		0%
Tryptophan	0.012mg		0%
Threonine	0.043mg		0%
Isoleucine	0.049mg		0%
Leucine	0.084mg		0%
Lysine	0.066mg		0%
Methionine	0.022mg		0%
Phenylalanine	0.05mg		0%
Valine	0.071mg		0%
Histidine	0.032mg		0%