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Pomegranate vs Prune - In-Depth Nutrition Comparison

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What are the differences between Pomegranate and Prune?

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

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

Infographic

Pomegranate vs Prune 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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
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%

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
:
6
Prune
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Prune
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 Prune Opinion
Net carbs 14.7g 56.78g Prune
Protein 1.67g 2.18g Prune
Fats 1.17g 0.38g Pomegranate
Carbs 18.7g 63.88g Prune
Calories 83kcal 240kcal Prune
Starch g 5.11g Prune
Fructose g 12.45g Prune
Sugar 13.67g 38.13g Pomegranate
Fiber 4g 7.1g Prune
Calcium 10mg 43mg Prune
Iron 0.3mg 0.93mg Prune
Magnesium 12mg 41mg Prune
Phosphorus 36mg 69mg Prune
Potassium 236mg 732mg Prune
Sodium 3mg 2mg Prune
Zinc 0.35mg 0.44mg Prune
Copper 0.158mg 0.281mg Prune
Vitamin A 0IU 781IU Prune
Vitamin E 0.6mg 0.43mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 0.6mg Pomegranate
Vitamin B1 0.067mg 0.051mg Pomegranate
Vitamin B2 0.053mg 0.186mg Prune
Vitamin B3 0.293mg 1.882mg Prune
Vitamin B5 0.377mg 0.422mg Prune
Vitamin B6 0.075mg 0.205mg Prune
Folate 38µg 4µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 59.5µg Prune
Tryptophan mg 0.025mg Prune
Threonine mg 0.049mg Prune
Isoleucine mg 0.041mg Prune
Leucine mg 0.066mg Prune
Lysine mg 0.05mg Prune
Methionine mg 0.016mg Prune
Phenylalanine mg 0.052mg Prune
Valine mg 0.056mg Prune
Histidine mg 0.027mg Prune
Cholesterol 0mg 0mg
Trans Fat 0g g Prune
Saturated Fat 0.12g 0.088g Prune
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 Prune
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Pomegranate
31
Prune
Mineral Summary Score
15
Pomegranate
35
Prune

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 food.
Protein
10%
Pomegranate
13%
Prune
Carbohydrates
19%
Pomegranate
64%
Prune
Fats
5%
Pomegranate
2%
Prune

Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Prune
Prune 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

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 to the foods presented on this page can be found below.

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