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Avocado vs Pomegranate - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 2.006g)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 17)
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 13.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Pomegranate
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Avocado
14
Pomegranate
Mineral Summary Score
17
Avocado
10
Pomegranate

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +83.3%
Contains more Calcium +20%
Contains more Potassium +105.5%
Contains more Magnesium +141.7%
Contains more Copper +20.3%
Contains more Zinc +82.9%
Contains more Phosphorus +44.4%
Contains less Sodium -57.1%
Contains more Iron +83.3%
Contains more Calcium +20%
Contains more Potassium +105.5%
Contains more Magnesium +141.7%
Contains more Copper +20.3%
Contains more Zinc +82.9%
Contains more Phosphorus +44.4%
Contains less Sodium -57.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +245%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +493.2%
Contains more Vitamin B5 +268.4%
Contains more Vitamin B6 +242.7%
Contains more Vitamin K +28%
Equal in Vitamin C - 10.2
Equal in Vitamin B1 - 0.067
Contains more Vitamin A +∞%
Contains more Vitamin E +245%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +493.2%
Contains more Vitamin B5 +268.4%
Contains more Vitamin B6 +242.7%
Contains more Vitamin K +28%
Equal in Vitamin C - 10.2
Equal in Vitamin B1 - 0.067

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Avocado
10%
Pomegranate
Carbohydrates
9%
Avocado
19%
Pomegranate
Fats
68%
Avocado
5%
Pomegranate

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Pomegranate Opinion
Calories 160 83 Avocado
Protein 2 1.67 Avocado
Fats 14.66 1.17 Avocado
Vitamin C 10 10.2 Pomegranate
Carbs 8.53 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.3 Avocado
Calcium 12 10 Avocado
Potassium 485 236 Avocado
Magnesium 29 12 Avocado
Sugars 0.66 13.67 Pomegranate
Fiber 6.7 4 Avocado
Copper 0.19 0.158 Avocado
Zinc 0.64 0.35 Avocado
Starch 0.11 Avocado
Phosphorus 52 36 Avocado
Sodium 7 3 Pomegranate
Vitamin A 146 0 Avocado
Vitamin E 2.07 0.6 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.067
Vitamin B2 0.13 0.053 Avocado
Vitamin B3 1.738 0.293 Avocado
Vitamin B5 1.389 0.377 Avocado
Vitamin B6 0.257 0.075 Avocado
Vitamin B12 0 0
Vitamin K 21 16.4 Avocado
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 2.126 0.12 Pomegranate
Monounsaturated Fat 9.799 0.093 Avocado
Polyunsaturated fat 1.816 0.079 Avocado
Tryptophan 0.025 Avocado
Threonine 0.073 Avocado
Isoleucine 0.084 Avocado
Leucine 0.143 Avocado
Lysine 0.132 Avocado
Methionine 0.038 Avocado
Phenylalanine 0.097 Avocado
Valine 0.107 Avocado
Histidine 0.049 Avocado
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.