Pomelo vs. Prunes — In-Depth Nutrition Comparison

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What are the main differences between pomelo and prunes?

Pomelo is richer in vitamin C, yet prunes are richer in copper, fiber, vitamin A, potassium, vitamin B6, manganese, vitamin B2, vitamin B3, and iron.
Pomelo's daily need coverage for vitamin C is 67% higher.
Prunes have a lower glycemic index than pomelo.

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

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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

Prunes

Contains less SodiumSodium

-50%

Contains more MagnesiumMagnesium	+583.3%
Contains more CalciumCalcium	+975%
Contains more PotassiumPotassium	+238.9%
Contains more IronIron	+745.5%
Contains more CopperCopper	+485.4%
Contains more ZincZinc	+450%
Contains more PhosphorusPhosphorus	+305.9%
Contains more ManganeseManganese	+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

Prunes

Contains more Vitamin CVitamin C

+10066.7%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+50%
Contains more Vitamin B2Vitamin B2	+588.9%
Contains more Vitamin B3Vitamin B3	+755.5%
Contains more Vitamin B6Vitamin B6	+469.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	61mg	0.6mg	67%
Vitamin K		59.5µg	50%
Copper	0.048mg	0.281mg	26%
Fiber	1g	7.1g	24%
Carbs	9.62g	63.88g	18%
Fructose		12.45g	16%
Potassium	216mg	732mg	15%
Vitamin B6	0.036mg	0.205mg	13%
Manganese	0.017mg	0.299mg	12%
Vitamin B2	0.027mg	0.186mg	12%
Calories	38kcal	240kcal	10%
Iron	0.11mg	0.93mg	10%
Vitamin B3	0.22mg	1.882mg	10%
Magnesium	6mg	41mg	8%
Vitamin B5		0.422mg	8%
Phosphorus	17mg	69mg	7%
Calcium	4mg	43mg	4%
Vitamin A	0µg	39µg	4%
Protein	0.76g	2.18g	3%
Zinc	0.08mg	0.44mg	3%
Vitamin E		0.43mg	3%
Starch		5.11g	2%
Choline		10.1mg	2%
Fats	0.04g	0.38g	1%
Selenium		0.3µg	1%
Vitamin B1	0.034mg	0.051mg	1%
Folate		4µg	1%
Protein per 100 calories	2g	0.91g	N/A
Calories per 10 g protein	500kcal	1101kcal	N/A
Weight per 100 calories	263g	42g	N/A
Net carbs	8.62g	56.78g	N/A
Sugar		38.13g	N/A
Sodium	1mg	2mg	0%
Saturated fat		0.088g	0%
Monounsaturated fat		0.053g	0%
Polyunsaturated fat		0.062g	0%
Tryptophan		0.025mg	0%
Threonine		0.049mg	0%
Isoleucine		0.041mg	0%
Leucine		0.066mg	0%
Lysine		0.05mg	0%
Methionine		0.016mg	0%
Phenylalanine		0.052mg	0%
Valine		0.056mg	0%
Histidine		0.027mg	0%