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Prune vs Pomegranate - In-Depth Nutrition Comparison

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What are the differences between Prune and Pomegranate?

  • Prune is higher in Vitamin K, Potassium, Copper, Fiber, Vitamin B2, Vitamin B6, Vitamin B3, and Iron, yet Pomegranate is higher in Vitamin C, and Folate.
  • Prune's daily need coverage for Vitamin K is 36% more.
  • Prune has 6 times more Vitamin B3 than Pomegranate. While Prune has 1.882mg of Vitamin B3, Pomegranate has only 0.293mg.

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

Infographic

Prune vs Pomegranate 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
Contains more Calcium +330%
Contains more Iron +210%
Contains more Magnesium +241.7%
Contains more Phosphorus +91.7%
Contains more Potassium +210.2%
Contains less Sodium -33.3%
Contains more Zinc +25.7%
Contains more Copper +77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +330%
Contains more Iron +210%
Contains more Magnesium +241.7%
Contains more Phosphorus +91.7%
Contains more Potassium +210.2%
Contains less Sodium -33.3%
Contains more Zinc +25.7%
Contains more Copper +77.8%

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
Prune
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +250.9%
Contains more Vitamin B3 +542.3%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +173.3%
Contains more Vitamin K +262.8%
Contains more Vitamin E +39.5%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +31.4%
Contains more Folate +850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +250.9%
Contains more Vitamin B3 +542.3%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +173.3%
Contains more Vitamin K +262.8%
Contains more Vitamin E +39.5%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +31.4%
Contains more Folate +850%

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.
Prune Pomegranate
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prune Pomegranate Opinion
Net carbs 56.78g 14.7g Prune
Protein 2.18g 1.67g Prune
Fats 0.38g 1.17g Pomegranate
Carbs 63.88g 18.7g Prune
Calories 240kcal 83kcal Prune
Starch 5.11g g Prune
Fructose 12.45g g Prune
Sugar 38.13g 13.67g Pomegranate
Fiber 7.1g 4g Prune
Calcium 43mg 10mg Prune
Iron 0.93mg 0.3mg Prune
Magnesium 41mg 12mg Prune
Phosphorus 69mg 36mg Prune
Potassium 732mg 236mg Prune
Sodium 2mg 3mg Prune
Zinc 0.44mg 0.35mg Prune
Copper 0.281mg 0.158mg Prune
Vitamin A 781IU 0IU Prune
Vitamin E 0.43mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 10.2mg Pomegranate
Vitamin B1 0.051mg 0.067mg Pomegranate
Vitamin B2 0.186mg 0.053mg Prune
Vitamin B3 1.882mg 0.293mg Prune
Vitamin B5 0.422mg 0.377mg Prune
Vitamin B6 0.205mg 0.075mg Prune
Folate 4µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 16.4µg Prune
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.12g Prune
Monounsaturated Fat 0.053g 0.093g Pomegranate
Polyunsaturated fat 0.062g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
31
Prune
16
Pomegranate
Mineral Summary Score
35
Prune
15
Pomegranate

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
13%
Prune
10%
Pomegranate
Carbohydrates
64%
Prune
19%
Pomegranate
Fats
2%
Prune
5%
Pomegranate

Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 24.46g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prune - 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.