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Prunes vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between Prunes and Pomegranate?

  • Prunes 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.
  • Prunes's daily need coverage for Vitamin K is 36% more.
  • Prunes has 6 times more Vitamin B3 than Pomegranate. While Prunes 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

Prunes vs Pomegranate 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.
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%
Contains more Manganese +151.3%
Contains more Selenium +66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
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%
Contains more Manganese +151.3%
Contains more Selenium +66.7%

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.
Prunes
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +30.5%
Contains more Carbs +241.6%
Contains more Other +398.1%
Contains more Fats +207.9%
Contains more Water +152%
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 Protein +30.5%
Contains more Carbs +241.6%
Contains more Other +398.1%
Contains more Fats +207.9%
Contains more Water +152%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.7%
Contains more Monounsaturated Fat +75.5%
Contains more Polyunsaturated fat +27.4%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -26.7%
Contains more Monounsaturated Fat +75.5%
Contains more Polyunsaturated fat +27.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes 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 Prunes Pomegranate Opinion
Net carbs 56.78g 14.7g Prunes
Protein 2.18g 1.67g Prunes
Fats 0.38g 1.17g Pomegranate
Carbs 63.88g 18.7g Prunes
Calories 240kcal 83kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 13.67g Pomegranate
Fiber 7.1g 4g Prunes
Calcium 43mg 10mg Prunes
Iron 0.93mg 0.3mg Prunes
Magnesium 41mg 12mg Prunes
Phosphorus 69mg 36mg Prunes
Potassium 732mg 236mg Prunes
Sodium 2mg 3mg Prunes
Zinc 0.44mg 0.35mg Prunes
Copper 0.281mg 0.158mg Prunes
Manganese 0.299mg 0.119mg Prunes
Selenium 0.3µg 0.5µg Pomegranate
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.6mg Pomegranate
Vitamin C 0.6mg 10.2mg Pomegranate
Vitamin B1 0.051mg 0.067mg Pomegranate
Vitamin B2 0.186mg 0.053mg Prunes
Vitamin B3 1.882mg 0.293mg Prunes
Vitamin B5 0.422mg 0.377mg Prunes
Vitamin B6 0.205mg 0.075mg Prunes
Folate 4µg 38µg Pomegranate
Vitamin K 59.5µg 16.4µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.12g Prunes
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
Prunes Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Prunes
16%
Pomegranate
Minerals Daily Need Coverage Score
32%
Prunes
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Prunes
Prunes 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

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.