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.
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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.
| Contains more SeleniumSelenium | +66.7% |
| Contains more MagnesiumMagnesium | +241.7% |
| Contains more CalciumCalcium | +330% |
| Contains more PotassiumPotassium | +210.2% |
| Contains more IronIron | +210% |
| Contains more CopperCopper | +77.8% |
| Contains more ZincZinc | +25.7% |
| Contains more PhosphorusPhosphorus | +91.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +1600% |
| Contains more Vitamin E Vitamin E | +39.5% |
| Contains more Vitamin B1Vitamin B1 | +31.4% |
| Contains more FolateFolate | +850% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +250.9% |
| Contains more Vitamin B3Vitamin B3 | +542.3% |
| Contains more Vitamin B5Vitamin B5 | +11.9% |
| Contains more Vitamin B6Vitamin B6 | +173.3% |
| Contains more Vitamin KVitamin K | +262.8% |
| Contains more CholineCholine | +32.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more FatsFats | +207.9% |
| Contains more WaterWater | +152% |
| Contains more ProteinProtein | +30.5% |
| Contains more CarbsCarbs | +241.6% |
| Contains more OtherOther | +398.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.12 g
Monounsaturated Fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated Fat:
Sat. Fat
0.088 g
Monounsaturated Fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
| Contains more Mono. FatMonounsaturated Fat | +75.5% |
| Contains more Poly. FatPolyunsaturated fat | +27.4% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 83kcal | 240kcal |
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| Protein | 1.67g | 2.18g |
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| Fats | 1.17g | 0.38g |
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| Vitamin C | 10.2mg | 0.6mg |
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| Net carbs | 14.7g | 56.78g |
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| Carbs | 18.7g | 63.88g |
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| Magnesium | 12mg | 41mg |
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| Calcium | 10mg | 43mg |
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| Potassium | 236mg | 732mg |
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| Iron | 0.3mg | 0.93mg |
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| Sugar | 13.67g | 38.13g |
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| Fiber | 4g | 7.1g |
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| Copper | 0.158mg | 0.281mg |
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| Zinc | 0.35mg | 0.44mg |
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| Starch | 5.11g |
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| Phosphorus | 36mg | 69mg |
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| Sodium | 3mg | 2mg |
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| Vitamin A | 0IU | 781IU |
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| Vitamin A RAE | 0µg | 39µg |
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| Vitamin E | 0.6mg | 0.43mg |
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| Manganese | 0.119mg | 0.299mg |
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| Selenium | 0.5µg | 0.3µg |
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| Vitamin B1 | 0.067mg | 0.051mg |
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| Vitamin B2 | 0.053mg | 0.186mg |
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| Vitamin B3 | 0.293mg | 1.882mg |
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| Vitamin B5 | 0.377mg | 0.422mg |
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| Vitamin B6 | 0.075mg | 0.205mg |
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| Vitamin K | 16.4µg | 59.5µg |
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| Folate | 38µg | 4µg |
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| Choline | 7.6mg | 10.1mg |
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| Saturated Fat | 0.12g | 0.088g |
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| Monounsaturated Fat | 0.093g | 0.053g |
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| Polyunsaturated fat | 0.079g | 0.062g |
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| Tryptophan | 0.025mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.041mg |
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| Leucine | 0.066mg |
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| Lysine | 0.05mg |
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| Methionine | 0.016mg |
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| Phenylalanine | 0.052mg |
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| Valine | 0.056mg |
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| Histidine | 0.027mg |
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| Fructose | 12.45g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
29%
Minerals Daily Need Coverage Score
14%
32%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Prunes is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate is lower in Sugar (difference - 24.46g)
Which food is cheaper?
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.