Comparing Nutrients in 100 calories PrunesVS Pomegranates
Weight per 100 calories
Prunes
29.5g
Pomegranates
121g
Prunes have 4.1 times more energy per 100g than Pomegranates. It has high energy density when compared to other foods. Raw Pomegranates having average energy density.
Discover which food has more nutrients per 100 calories - Prunes or Pomegranates?
Discover which food has more nutrients per 100 calories - Prunes or Pomegranates?
Lets compare vitamin content per 100 calories of Prunes vs Pomegranates:
100 calories of Prunes have more Vitamin A, 2.5 times more Vitamin B3 and 2.4 times more Vitamin B6 than Pomegranates.
While 100 kcal of Raw Pomegranates contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B5, 77.6 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
100 calories of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
100 calories of Pomegranates have insufficient amounts of Vitamin A
Both Raw Dehydrated Prunes as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Prunes vs Pomegranates:
100 calories of Prunes have 1.8 times more Calcium, 2.9 times more Iron and 1.3 times more Magnesium than Pomegranates.
While 100 kcal of Raw Pomegranates contain 1.6 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Zinc and 79.6 times more Water than Raw Dehydrated Prunes.
Both Prunes and Pomegranates contain similar levels of Copper and Potassium per 100 calories.
100 calories of Pomegranates lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 kcal of Raw Pomegranates contain 1.8 times more Protein than Raw Dehydrated Prunes.
Both Prunes and Pomegranates offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Prunes provide inadequate amounts of Protein
Both Raw Dehydrated Prunes as well as Raw Pomegranates provide inadequate amounts of Omega 6 in 100 calories.