Prunes vs. Pomelo — In-Depth Nutrition Comparison

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What are the main differences between prunes and pomelo?

Prunes are richer in copper, fiber, vitamin A, potassium, vitamin B6, manganese, vitamin B2, vitamin B3, and iron, yet pomelo is richer in vitamin C.
Pomelo's daily need coverage for vitamin C is 67% higher.
Prunes have 98 times more vitamin A than pomelo. Prunes have 781 IU of vitamin A, while pomelo has 8 IU.
Prunes have a lower glycemic index than pomelo.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Prunes

Pomelo

Contains more MagnesiumMagnesium	+583.3%
Contains more CalciumCalcium	+975%
Contains more PotassiumPotassium	+238.9%
Contains more IronIron	+745.5%
Contains more CopperCopper	+485.4%
Contains more ZincZinc	+450%
Contains more PhosphorusPhosphorus	+305.9%
Contains more ManganeseManganese	+1658.8%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-50%

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

Pomelo

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+50%
Contains more Vitamin B2Vitamin B2	+588.9%
Contains more Vitamin B3Vitamin B3	+755.5%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+469.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C

+10066.7%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0.6mg	61mg	67%
Vitamin K	59.5µg		50%
Copper	0.281mg	0.048mg	26%
Fiber	7.1g	1g	24%
Carbs	63.88g	9.62g	18%
Fructose	12.45g		16%
Potassium	732mg	216mg	15%
Vitamin B6	0.205mg	0.036mg	13%
Manganese	0.299mg	0.017mg	12%
Vitamin B2	0.186mg	0.027mg	12%
Calories	240kcal	38kcal	10%
Iron	0.93mg	0.11mg	10%
Vitamin B3	1.882mg	0.22mg	10%
Magnesium	41mg	6mg	8%
Vitamin B5	0.422mg		8%
Phosphorus	69mg	17mg	7%
Calcium	43mg	4mg	4%
Vitamin A	39µg	0µg	4%
Protein	2.18g	0.76g	3%
Zinc	0.44mg	0.08mg	3%
Vitamin E	0.43mg		3%
Starch	5.11g		2%
Choline	10.1mg		2%
Fats	0.38g	0.04g	1%
Selenium	0.3µg		1%
Vitamin B1	0.051mg	0.034mg	1%
Folate	4µg		1%
Protein per 100 calories	0.91g	2g	N/A
Calories per 10 g protein	1101kcal	500kcal	N/A
Weight per 100 calories	42g	263g	N/A
Net carbs	56.78g	8.62g	N/A
Sugar	38.13g		N/A
Sodium	2mg	1mg	0%
Saturated fat	0.088g		0%
Monounsaturated fat	0.053g		0%
Polyunsaturated fat	0.062g		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%