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Prune vs Pomelo - In-Depth Nutrition Comparison

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What are the main differences between Prune and Pomelo?

  • Prune is richer in Copper, Fiber, Potassium, Vitamin B6, Manganese, Vitamin B2, Vitamin B3, Iron, and Magnesium, yet Pomelo is richer in Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 67% higher.
  • Prune has 18 times more Manganese than Pomelo. Prune has 0.299mg of Manganese, while Pomelo has 0.017mg.

We used Plums, dried (prunes), uncooked and Pummelo, raw types in this comparison.

Infographic

Prune 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
Prune
7
:
1
Pomelo
Contains more Iron +745.5%
Contains more Calcium +975%
Contains more Potassium +238.9%
Contains more Magnesium +583.3%
Contains more Copper +485.4%
Contains more Zinc +450%
Contains more Phosphorus +305.9%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Contains more Iron +745.5%
Contains more Calcium +975%
Contains more Potassium +238.9%
Contains more Magnesium +583.3%
Contains more Copper +485.4%
Contains more Zinc +450%
Contains more Phosphorus +305.9%
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
Prune
10
:
1
Pomelo
Contains more Vitamin A +9662.5%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +755.5%
Contains more Vitamin B6 +469.4%
Contains more Vitamin C +10066.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 204% 1% 0% 0% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin A +9662.5%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +755.5%
Contains more Vitamin B6 +469.4%
Contains more Vitamin C +10066.7%

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 Pomelo
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prune Pomelo Opinion
Calories 240kcal 38kcal Prune
Protein 2.18g 0.76g Prune
Fats 0.38g 0.04g Prune
Vitamin C 0.6mg 61mg Pomelo
Net carbs 56.78g 8.62g Prune
Carbs 63.88g 9.62g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU IU Prune
Iron 0.93mg 0.11mg Prune
Calcium 43mg 4mg Prune
Potassium 732mg 216mg Prune
Magnesium 41mg 6mg Prune
Sugar 38.13g g Pomelo
Fiber 7.1g 1g Prune
Copper 0.281mg 0.048mg Prune
Zinc 0.44mg 0.08mg Prune
Starch 5.11g g Prune
Phosphorus 69mg 17mg Prune
Sodium 2mg 1mg Pomelo
Vitamin A 781IU 8IU Prune
Vitamin E 0.43mg mg Prune
Vitamin D 0µg µg Prune
Vitamin B1 0.051mg 0.034mg Prune
Vitamin B2 0.186mg 0.027mg Prune
Vitamin B3 1.882mg 0.22mg Prune
Vitamin B5 0.422mg mg Prune
Vitamin B6 0.205mg 0.036mg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg µg Prune
Folate 4µg µg Prune
Trans Fat g 0g Prune
Saturated Fat 0.088g g Pomelo
Monounsaturated Fat 0.053g g Prune
Polyunsaturated fat 0.062g g 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
Fructose 12.45g g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19
Pomelo
Mineral Summary Score
35
Prune
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
13%
Prune
5%
Pomelo
Carbohydrates
64%
Prune
10%
Pomelo
Fats
2%
Prune
0%
Pomelo

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 38.13g)
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 - 0.088g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.7)
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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.