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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
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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
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Prune
5%
Pomelo
Carbohydrates
64%
Prune
10%
Pomelo
Fats
2%
Prune
0%
Pomelo

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Pomelo
Pomelo contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Pomelo Opinion
Calories 240 38 Prune
Protein 2.18 0.76 Prune
Fats 0.38 0.04 Prune
Vitamin C 0.6 61 Pomelo
Carbs 63.88 9.62 Prune
Cholesterol 0 0
Vitamin D 0 Prune
Iron 0.93 0.11 Prune
Calcium 43 4 Prune
Potassium 732 216 Prune
Magnesium 41 6 Prune
Sugars 38.13 Pomelo
Fiber 7.1 1 Prune
Copper 0.281 0.048 Prune
Zinc 0.44 0.08 Prune
Starch 5.11 Prune
Phosphorus 69 17 Prune
Sodium 2 1 Pomelo
Vitamin A 781 8 Prune
Vitamin E 0.43 Prune
Vitamin D 0 Prune
Vitamin B1 0.051 0.034 Prune
Vitamin B2 0.186 0.027 Prune
Vitamin B3 1.882 0.22 Prune
Vitamin B5 0.422 Prune
Vitamin B6 0.205 0.036 Prune
Vitamin B12 0 0
Vitamin K 59.5 Prune
Folate 4 Prune
Trans Fat 0 Prune
Saturated Fat 0.088 Pomelo
Monounsaturated Fat 0.053 Prune
Polyunsaturated fat 0.062 Prune
Tryptophan 0.025 Prune
Threonine 0.049 Prune
Isoleucine 0.041 Prune
Leucine 0.066 Prune
Lysine 0.05 Prune
Methionine 0.016 Prune
Phenylalanine 0.052 Prune
Valine 0.056 Prune
Histidine 0.027 Prune
Fructose 12.45 Prune

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 of 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.