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Crateva religiosa vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between Crateva religiosa and Pomegranate

  • Crateva religiosa has more Vitamin C, Iron, and Fiber, however, Pomegranate is higher in Copper.
  • Crateva religiosa covers your daily need of Vitamin C 49% more than Pomegranate.
  • Crateva religiosa has 5 times more Iron than Pomegranate. While Crateva religiosa has 1.61mg of Iron, Pomegranate has only 0.3mg.
  • Crateva religiosa has less Sugar.

These are the specific foods used in this comparison Abiyuch, raw and Pomegranates, raw.

Infographic

Crateva religiosa vs Pomegranate 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.
Contains more Iron +436.7%
Contains more Magnesium +100%
Contains more Phosphorus +30.6%
Contains more Potassium +28.8%
Contains more Manganese +52.9%
Contains more Calcium +25%
Contains less Sodium -85%
Contains more Zinc +12.9%
Contains more Copper +177.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 61% 18% 21% 27% 3% 9% 19% 24% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Iron +436.7%
Contains more Magnesium +100%
Contains more Phosphorus +30.6%
Contains more Potassium +28.8%
Contains more Manganese +52.9%
Contains more Calcium +25%
Contains less Sodium -85%
Contains more Zinc +12.9%
Contains more Copper +177.2%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +430.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin C +430.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +69.8%
Contains more Protein +11.3%
Contains more Fats +1070%
Equal in Carbs - 18.7
Equal in Water - 77.93
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Other +69.8%
Contains more Protein +11.3%
Contains more Fats +1070%
Equal in Carbs - 18.7
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.3%
100%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -88.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crateva religiosa Pomegranate Opinion
Net carbs 12.3g 14.7g Pomegranate
Protein 1.5g 1.67g Pomegranate
Fats 0.1g 1.17g Pomegranate
Carbs 17.6g 18.7g Pomegranate
Calories 69kcal 83kcal Pomegranate
Fructose 3.8g Crateva religiosa
Sugar 8.55g 13.67g Crateva religiosa
Fiber 5.3g 4g Crateva religiosa
Calcium 8mg 10mg Pomegranate
Iron 1.61mg 0.3mg Crateva religiosa
Magnesium 24mg 12mg Crateva religiosa
Phosphorus 47mg 36mg Crateva religiosa
Potassium 304mg 236mg Crateva religiosa
Sodium 20mg 3mg Pomegranate
Zinc 0.31mg 0.35mg Pomegranate
Copper 0.057mg 0.158mg Pomegranate
Manganese 0.182mg 0.119mg Crateva religiosa
Selenium 0.5µg Pomegranate
Vitamin A 100IU 0IU Crateva religiosa
Vitamin A RAE 5µg 0µg Crateva religiosa
Vitamin E 0.6mg Pomegranate
Vitamin C 54.1mg 10.2mg Crateva religiosa
Vitamin B1 0.067mg Pomegranate
Vitamin B2 0.053mg Pomegranate
Vitamin B3 0.293mg Pomegranate
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.075mg Pomegranate
Folate 38µg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.014g 0.12g Crateva religiosa
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crateva religiosa Pomegranate
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
16%
Crateva religiosa
16%
Pomegranate
Minerals Daily Need Coverage Score
18%
Crateva religiosa
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 17mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Crateva religiosa
Crateva religiosa is lower in Sugar (difference - 5.12g)
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Crateva religiosa
Crateva religiosa is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 0)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.