Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Dates vs Pomelo - In-Depth Nutrition Comparison

Compare

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" chart 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 less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
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 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 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%

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

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
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g g 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
Vitamin A 10IU 8IU Dates
Vitamin E 0.05mg mg Dates
Vitamin D 0IU IU Dates
Vitamin D 0µg µg 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 mg Dates
Vitamin B6 0.165mg 0.036mg Dates
Folate 19µg µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g g Pomelo
Monounsaturated Fat 0.036g g Dates
Polyunsaturated fat 0.019g g 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

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

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

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.