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Pomelo vs Dates - In-Depth Nutrition Comparison

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Important differences between Pomelo and Dates

  • Pomelo has more Vitamin C, however Dates has more Fiber, Copper, Potassium, Iron, Manganese, Vitamin B6, Magnesium, Vitamin B3, and Phosphorus.
  • Pomelo's daily need coverage for Vitamin C is 67% more.

The food varieties used in the comparison are Pummelo, raw and Dates, deglet noor.

Infographic

Pomelo vs Dates  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
Pomelo
1
:
Contains less Sodium -50%
Contains more Calcium +875%
Contains more Iron +827.3%
Contains more Magnesium +616.7%
Contains more Phosphorus +264.7%
Contains more Potassium +203.7%
Contains more Zinc +262.5%
Contains more Copper +329.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains less Sodium -50%
Contains more Calcium +875%
Contains more Iron +827.3%
Contains more Magnesium +616.7%
Contains more Phosphorus +264.7%
Contains more Potassium +203.7%
Contains more Zinc +262.5%
Contains more Copper +329.2%

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
Pomelo
1
:
10
Dates
Contains more Vitamin C +15150%
Contains more Vitamin A +25%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +479.1%
Contains more Vitamin B6 +358.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin C +15150%
Contains more Vitamin A +25%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +479.1%
Contains more Vitamin B6 +358.3%

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.
Pomelo Dates
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomelo Dates Opinion
Net carbs 8.62g 67.03g Dates
Protein 0.76g 2.45g Dates
Fats 0.04g 0.39g Dates
Carbs 9.62g 75.03g Dates
Calories 38kcal 282kcal Dates
Starch g g
Fructose g 19.56g Dates
Sugar g 63.35g Pomelo
Fiber 1g 8g Dates
Calcium 4mg 39mg Dates
Iron 0.11mg 1.02mg Dates
Magnesium 6mg 43mg Dates
Phosphorus 17mg 62mg Dates
Potassium 216mg 656mg Dates
Sodium 1mg 2mg Pomelo
Zinc 0.08mg 0.29mg Dates
Copper 0.048mg 0.206mg Dates
Vitamin A 8IU 10IU Dates
Vitamin E mg 0.05mg Dates
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 61mg 0.4mg Pomelo
Vitamin B1 0.034mg 0.052mg Dates
Vitamin B2 0.027mg 0.066mg Dates
Vitamin B3 0.22mg 1.274mg Dates
Vitamin B5 mg 0.589mg Dates
Vitamin B6 0.036mg 0.165mg Dates
Folate µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Dates
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.032g Pomelo
Monounsaturated Fat g 0.036g Dates
Polyunsaturated fat g 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Dates
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
19
Pomelo
12
Dates
Mineral Summary Score
7
Pomelo
30
Dates

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
5%
Pomelo
15%
Dates
Carbohydrates
10%
Pomelo
75%
Dates
Fats
0%
Pomelo
2%
Dates

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 63.35g)
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 - 0.032g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.7)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.