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  6. Prunes vs. Pomelo

Prunes vs. Pomelo — In-Depth Nutrition Comparison

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What are the main differences between Prunes and Pomelo?

  • Prunes 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.
  • Prunes has 18 times more Manganese than Pomelo. Prunes has 0.299mg of Manganese, while Pomelo has 0.017mg.

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

Infographic

Prunes 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
9
:
1
Pomelo
Pomelo
Contains more Calcium +975%
Contains more Iron +745.5%
Contains more Magnesium +583.3%
Contains more Phosphorus +305.9%
Contains more Potassium +238.9%
Contains more Zinc +450%
Contains more Copper +485.4%
Contains more Manganese +1658.8%
Contains less Sodium -50%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +975%
Contains more Iron +745.5%
Contains more Magnesium +583.3%
Contains more Phosphorus +305.9%
Contains more Potassium +238.9%
Contains more Zinc +450%
Contains more Copper +485.4%
Contains more Manganese +1658.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
10
:
1
Pomelo
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%
Prunes
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%
Pomelo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Pomelo
Pomelo
Contains more Protein +186.8%
Contains more Fats +850%
Contains more Carbs +564%
Contains more Other +450%
Contains more Water +188.2%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Protein +186.8%
Contains more Fats +850%
Contains more Carbs +564%
Contains more Other +450%
Contains more Water +188.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes 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 Prunes Pomelo Opinion
Net carbs 56.78g 8.62g Prunes
Protein 2.18g 0.76g Prunes
Fats 0.38g 0.04g Prunes
Carbs 63.88g 9.62g Prunes
Calories 240kcal 38kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Pomelo
Fiber 7.1g 1g Prunes
Calcium 43mg 4mg Prunes
Iron 0.93mg 0.11mg Prunes
Magnesium 41mg 6mg Prunes
Phosphorus 69mg 17mg Prunes
Potassium 732mg 216mg Prunes
Sodium 2mg 1mg Pomelo
Zinc 0.44mg 0.08mg Prunes
Copper 0.281mg 0.048mg Prunes
Manganese 0.299mg 0.017mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU 8IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 61mg Pomelo
Vitamin B1 0.051mg 0.034mg Prunes
Vitamin B2 0.186mg 0.027mg Prunes
Vitamin B3 1.882mg 0.22mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg 0.036mg Prunes
Folate 4µg Prunes
Vitamin K 59.5µg 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 Pomelo
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Pomelo
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
19%
Pomelo
Minerals Daily Need Coverage Score
32%
Prunes
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Prunes
Prunes 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

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. 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.