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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, vitamin A, 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.

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.
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

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
Prunes
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 CholineCholine +32.9%
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 B6 0.205mg 0.075mg 10%
Vitamin B3 1.882mg 0.293mg 10%
Vitamin B2 0.186mg 0.053mg 10%
Folate 4µg 38µg 9%
Manganese 0.299mg 0.119mg 8%
Calories 240kcal 83kcal 8%
Iron 0.93mg 0.3mg 8%
Magnesium 41mg 12mg 7%
Phosphorus 69mg 36mg 5%
Vitamin A 39µg 0µg 4%
Calcium 43mg 10mg 3%
Starch 5.11g 2%
Zinc 0.44mg 0.35mg 1%
Vitamin B5 0.422mg 0.377mg 1%
Fats 0.38g 1.17g 1%
Protein 2.18g 1.67g 1%
Vitamin E 0.43mg 0.6mg 1%
Vitamin B1 0.051mg 0.067mg 1%
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
3
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 OtherOther +398.1%
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.