Quick Summary
When to Choose Pomegranate
Choose Pomegranate for fewer calories (83 vs 240 per 100g).
When to Choose Prunes (Dried Plums)
Choose Prunes (Dried Plums) for more vitamin K (59µg vs 16µg), more potassium (733mg vs 236mg), and more fiber (7.3g vs 4g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pomegranate | Prunes (Dried Plums) | Winner |
|---|---|---|---|
| Calories | 82.8 | 240 | 🏆 Pomegranate |
| Carbohydrates | 18.8g | 63.8g | |
| Fiber | 4g | 7.3g | 🏆 Prunes (Dried Plums) |
Key Vitamins & Minerals
Potassium
🏆 Prunes (Dried Plums) has 3.1x more
Vitamin K
🏆 Prunes (Dried Plums) has 3.6x more
Health Benefits Comparison
Pomegranate Benefits
- Highest antioxidant content of any fruit
- Punicalagins support heart health
- Anti-inflammatory for joints and muscles
- May improve memory and brain function
- Supports prostate health in men
Prunes (Dried Plums) Benefits
- Very high fiber (3g per 4 prunes) for digestive health
- Exceptionally effective for preventing constipation
- Rich in vitamin K (21% DV) for bones
- Good potassium source (8% DV)
- Contains boron supporting bone density
Practical Considerations
💰 Cost
Pomegranate: Moderate
Prunes (Dried Plums): Moderate
🕒 Preparation
Pomegranate: Easy
Prunes (Dried Plums): Easy
📦 Storage
Pomegranate: Refrigerate
Prunes (Dried Plums): Refrigerate
🍽️ Versatility
Pomegranate: Very versatile
Prunes (Dried Plums): Very versatile
The Bottom Line
Both Pomegranate and Prunes (Dried Plums) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pomegranate if: Choose Pomegranate for fewer calories (83 vs 240 per 100g).
Choose Prunes (Dried Plums) if: Choose Prunes (Dried Plums) for more vitamin K (59µg vs 16µg), more potassium (733mg vs 236mg), and more fiber (7.3g vs 4g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pomegranate and Prunes (Dried Plums) in Nutrivio
Compare how Pomegranate and Prunes (Dried Plums) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
