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  6. Prunes vs. Pomegranate

Prunes vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between prunes and pomegranate?

  • Prunes are higher in vitamin K, carbs, potassium, copper, fiber, vitamin B2, vitamin B6, and vitamin B3, yet pomegranate is higher in vitamin C and folate.
  • Prunes' daily need coverage for vitamin K is 36% more.
  • Prunes have 6 times more vitamin B3 than pomegranate. While prunes have 1.882mg of vitamin B3, pomegranate has only 0.293mg.

We used Plums, dried (prunes), uncooked and Pomegranates, raw types in this article.

Infographic

Prunes vs Pomegranate infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Prunes
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +210.2%
Contains more IronIron +210%
Contains more CopperCopper +77.8%
Contains more ZincZinc +25.7%
Contains more PhosphorusPhosphorus +91.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +151.3%
Contains more SeleniumSelenium +66.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Prunes
Prunes
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 34% 0% 0% 12% 17% 12% 5.5% 23% 17% 0% 41% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +250.9%
Contains more Vitamin B3Vitamin B3 +542.3%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B6Vitamin B6 +173.3%
Contains more Vitamin KVitamin K +262.8%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin EVitamin E +39.5%
Contains more Vitamin B1Vitamin B1 +31.4%
Contains more FolateFolate +850%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Pomegranate DV% diff.
Vitamin K 59.5µg 16.4µg 36%
Fructose 12.45g 16%
Carbs 63.88g 18.7g 15%
Potassium 732mg 236mg 15%
Copper 0.281mg 0.158mg 14%
Fiber 7.1g 4g 12%
Vitamin C 0.6mg 10.2mg 11%
Vitamin B2 0.186mg 0.053mg 10%
Vitamin B3 1.882mg 0.293mg 10%
Vitamin B6 0.205mg 0.075mg 10%
Folate 4µg 38µg 9%
Calories 240kcal 83kcal 8%
Iron 0.93mg 0.3mg 8%
Manganese 0.299mg 0.119mg 8%
Magnesium 41mg 12mg 7%
Phosphorus 69mg 36mg 5%
Vitamin A 39µg 0µg 4%
Calcium 43mg 10mg 3%
Starch 5.11g 2%
Protein 2.18g 1.67g 1%
Fats 0.38g 1.17g 1%
Zinc 0.44mg 0.35mg 1%
Vitamin E 0.43mg 0.6mg 1%
Vitamin B1 0.051mg 0.067mg 1%
Vitamin B5 0.422mg 0.377mg 1%
Protein per 100 calories 0.91g 2g N/A
Calories per 10 g protein 1101kcal 497kcal N/A
Weight per 100 calories 42g 120g N/A
Net carbs 56.78g 14.7g N/A
Sugar 38.13g 13.67g N/A
Sodium 2mg 3mg 0%
Selenium 0.3µg 0.5µg 0%
Choline 10.1mg 7.6mg 0%
Saturated fat 0.088g 0.12g 0%
Monounsaturated fat 0.053g 0.093g 0%
Polyunsaturated fat 0.062g 0.079g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +30.5%
Contains more CarbsCarbs +241.6%
Contains more FatsFats +207.9%
Contains more WaterWater +152%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -26.7%
Contains more Mono. FatMonounsaturated fat +75.5%
Contains more Poly. FatPolyunsaturated fat +27.4%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.