Pomelo vs. Dates — In-Depth Nutrition Comparison

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Important differences between pomelo and dates

Pomelo has more vitamin C; however, dates have more fiber, copper, potassium, iron, manganese, vitamin B6, magnesium, vitamin B3, and phosphorus.
Pomelo's daily need coverage for vitamin C is 67% more.
Pomelo has a higher glycemic index than dates.

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

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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.

Pomelo

Dates

Contains less SodiumSodium

-50%

Contains more MagnesiumMagnesium	+616.7%
Contains more CalciumCalcium	+875%
Contains more PotassiumPotassium	+203.7%
Contains more IronIron	+827.3%
Contains more CopperCopper	+329.2%
Contains more ZincZinc	+262.5%
Contains more PhosphorusPhosphorus	+264.7%
Contains more ManganeseManganese	+1441.2%

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.

Pomelo

Dates

Contains more Vitamin CVitamin C

+15150%

Contains more Vitamin B1Vitamin B1	+52.9%
Contains more Vitamin B2Vitamin B2	+144.4%
Contains more Vitamin B3Vitamin B3	+479.1%
Contains more Vitamin B6Vitamin B6	+358.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	61mg	0.4mg	67%
Fiber	1g	8g	28%
Fructose		19.56g	24%
Carbs	9.62g	75.03g	22%
Copper	0.048mg	0.206mg	18%
Potassium	216mg	656mg	13%
Calories	38kcal	282kcal	12%
Vitamin B5		0.589mg	12%
Iron	0.11mg	1.02mg	11%
Manganese	0.017mg	0.262mg	11%
Vitamin B6	0.036mg	0.165mg	10%
Magnesium	6mg	43mg	9%
Vitamin B3	0.22mg	1.274mg	7%
Phosphorus	17mg	62mg	6%
Selenium		3µg	5%
Folate		19µg	5%
Calcium	4mg	39mg	4%
Protein	0.76g	2.45g	3%
Vitamin B2	0.027mg	0.066mg	3%
Zinc	0.08mg	0.29mg	2%
Vitamin B1	0.034mg	0.052mg	2%
Vitamin K		2.7µg	2%
Fats	0.04g	0.39g	1%
Choline		6.3mg	1%
Protein per 100 calories	2g	0.87g	N/A
Calories per 10 g protein	500kcal	1151kcal	N/A
Weight per 100 calories	263g	35g	N/A
Net carbs	8.62g	67.03g	N/A
Sugar		63.35g	N/A
Sodium	1mg	2mg	0%
Vitamin E		0.05mg	0%
Saturated fat		0.032g	0%
Monounsaturated fat		0.036g	0%
Polyunsaturated fat		0.019g	0%
Tryptophan		0.012mg	0%
Threonine		0.043mg	0%
Isoleucine		0.049mg	0%
Leucine		0.084mg	0%
Lysine		0.066mg	0%
Methionine		0.022mg	0%
Phenylalanine		0.05mg	0%
Valine		0.071mg	0%
Histidine		0.032mg	0%