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Pomelo vs. Prune — In-Depth Nutrition Comparison

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What are the main differences between Pomelo and Prune?

  • Pomelo is richer in Vitamin C, yet Prune is richer in Copper, Fiber, Potassium, Vitamin B6, Manganese, Vitamin B2, Vitamin B3, Iron, and Magnesium.
  • Pomelo's daily need coverage for Vitamin C is 67% higher.

We used Pummelo, raw and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Pomelo vs Prune 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.
Pomelo
Pomelo
1
:
9
Prune
Prune
Contains less Sodium -50%
Contains more Calcium +975%
Contains more Iron +745.5%
Contains more Magnesium +583.3%
Contains more Phosphorus +305.9%
Contains more Potassium +238.9%
Contains more Zinc +450%
Contains more Copper +485.4%
Contains more Manganese +1658.8%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains less Sodium -50%
Contains more Calcium +975%
Contains more Iron +745.5%
Contains more Magnesium +583.3%
Contains more Phosphorus +305.9%
Contains more Potassium +238.9%
Contains more Zinc +450%
Contains more Copper +485.4%
Contains more Manganese +1658.8%

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
Pomelo
1
:
10
Prune
Prune
Contains more Vitamin C +10066.7%
Contains more Vitamin A +9662.5%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +755.5%
Contains more Vitamin B6 +469.4%
Pomelo
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%
Prune
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 C +10066.7%
Contains more Vitamin A +9662.5%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +755.5%
Contains more Vitamin B6 +469.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
Pomelo
1
:
4
Prune
Prune
Contains more Water +188.2%
Contains more Protein +186.8%
Contains more Fats +850%
Contains more Carbs +564%
Contains more Other +450%
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Prune
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 Water +188.2%
Contains more Protein +186.8%
Contains more Fats +850%
Contains more Carbs +564%
Contains more Other +450%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Prune Opinion
Net carbs 8.62g 56.78g Prune
Protein 0.76g 2.18g Prune
Fats 0.04g 0.38g Prune
Carbs 9.62g 63.88g Prune
Calories 38kcal 240kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 38.13g Pomelo
Fiber 1g 7.1g Prune
Calcium 4mg 43mg Prune
Iron 0.11mg 0.93mg Prune
Magnesium 6mg 41mg Prune
Phosphorus 17mg 69mg Prune
Potassium 216mg 732mg Prune
Sodium 1mg 2mg Pomelo
Zinc 0.08mg 0.44mg Prune
Copper 0.048mg 0.281mg Prune
Manganese 0.017mg 0.299mg Prune
Selenium 0.3µg Prune
Vitamin A 8IU 781IU Prune
Vitamin A RAE 0µg 39µg Prune
Vitamin E 0.43mg Prune
Vitamin C 61mg 0.6mg Pomelo
Vitamin B1 0.034mg 0.051mg Prune
Vitamin B2 0.027mg 0.186mg Prune
Vitamin B3 0.22mg 1.882mg Prune
Vitamin B5 0.422mg Prune
Vitamin B6 0.036mg 0.205mg Prune
Folate 4µg Prune
Vitamin K 59.5µg Prune
Tryptophan 0.025mg Prune
Threonine 0.049mg Prune
Isoleucine 0.041mg Prune
Leucine 0.066mg Prune
Lysine 0.05mg Prune
Methionine 0.016mg Prune
Phenylalanine 0.052mg Prune
Valine 0.056mg Prune
Histidine 0.027mg Prune
Saturated Fat 0.088g Pomelo
Monounsaturated Fat 0.053g Prune
Polyunsaturated fat 0.062g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Prune
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
19%
Pomelo
31%
Prune
Minerals Daily Need Coverage Score
6%
Pomelo
32%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 38.13g)
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 - 0.088g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.7)
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. 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.