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  6. Pomegranate vs. Prunes

Pomegranate vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between Pomegranate and Prunes?

  • Pomegranate is higher in Vitamin C, and Folate, yet Prunes is higher in Vitamin K, Potassium, Copper, Fiber, Vitamin B2, Vitamin B6, Vitamin B3, and Iron.
  • Prunes's daily need coverage for Vitamin K is 36% more.
  • Pomegranate has 17 times more Vitamin C than Prunes. While Pomegranate has 10.2mg of Vitamin C, Prunes has only 0.6mg.

We used Pomegranates, raw and Plums, dried (prunes), uncooked types in this article.

Infographic

Pomegranate vs Prunes 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.
Pomegranate
Pomegranate
1
:
9
Prunes
Prunes
Contains more Selenium +66.7%
Contains more Calcium +330%
Contains more Iron +210%
Contains more Magnesium +241.7%
Contains more Phosphorus +91.7%
Contains more Potassium +210.2%
Contains less Sodium -33.3%
Contains more Zinc +25.7%
Contains more Copper +77.8%
Contains more Manganese +151.3%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Selenium +66.7%
Contains more Calcium +330%
Contains more Iron +210%
Contains more Magnesium +241.7%
Contains more Phosphorus +91.7%
Contains more Potassium +210.2%
Contains less Sodium -33.3%
Contains more Zinc +25.7%
Contains more Copper +77.8%
Contains more Manganese +151.3%

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.
Pomegranate
Pomegranate
4
:
6
Prunes
Prunes
Contains more Vitamin E +39.5%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +31.4%
Contains more Folate +850%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +250.9%
Contains more Vitamin B3 +542.3%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +173.3%
Contains more Vitamin K +262.8%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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%
Contains more Vitamin E +39.5%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +31.4%
Contains more Folate +850%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +250.9%
Contains more Vitamin B3 +542.3%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +173.3%
Contains more Vitamin K +262.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
2
:
3
Prunes
Prunes
Contains more Fats +207.9%
Contains more Water +152%
Contains more Protein +30.5%
Contains more Carbs +241.6%
Contains more Other +398.1%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
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
Contains more Fats +207.9%
Contains more Water +152%
Contains more Protein +30.5%
Contains more Carbs +241.6%
Contains more Other +398.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +75.5%
Contains more Polyunsaturated fat +27.4%
Contains less Saturated Fat -26.7%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +75.5%
Contains more Polyunsaturated fat +27.4%
Contains less Saturated Fat -26.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Prunes
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Prunes Opinion
Net carbs 14.7g 56.78g Prunes
Protein 1.67g 2.18g Prunes
Fats 1.17g 0.38g Pomegranate
Carbs 18.7g 63.88g Prunes
Calories 83kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 13.67g 38.13g Pomegranate
Fiber 4g 7.1g Prunes
Calcium 10mg 43mg Prunes
Iron 0.3mg 0.93mg Prunes
Magnesium 12mg 41mg Prunes
Phosphorus 36mg 69mg Prunes
Potassium 236mg 732mg Prunes
Sodium 3mg 2mg Prunes
Zinc 0.35mg 0.44mg Prunes
Copper 0.158mg 0.281mg Prunes
Manganese 0.119mg 0.299mg Prunes
Selenium 0.5µg 0.3µg Pomegranate
Vitamin A 0IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.6mg 0.43mg Pomegranate
Vitamin C 10.2mg 0.6mg Pomegranate
Vitamin B1 0.067mg 0.051mg Pomegranate
Vitamin B2 0.053mg 0.186mg Prunes
Vitamin B3 0.293mg 1.882mg Prunes
Vitamin B5 0.377mg 0.422mg Prunes
Vitamin B6 0.075mg 0.205mg Prunes
Folate 38µg 4µg Pomegranate
Vitamin K 16.4µg 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 0.12g 0.088g Prunes
Monounsaturated Fat 0.093g 0.053g Pomegranate
Polyunsaturated fat 0.079g 0.062g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Prunes
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
16%
Pomegranate
31%
Prunes
Minerals Daily Need Coverage Score
14%
Pomegranate
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 24.46g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.