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Common plum vs Pomegranate - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food contains less Sugars?
Common plum
Common plum contains less Sugars (difference - 3.75g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 28)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $0.5)
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.
Common plum Pomegranate
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Common plum 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
10
Common plum
14
Pomegranate
Mineral Summary Score
5
Common plum
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 less Sodium -100%
Contains more Iron +76.5%
Contains more Calcium +66.7%
Contains more Potassium +50.3%
Contains more Magnesium +71.4%
Contains more Copper +177.2%
Contains more Zinc +250%
Contains more Phosphorus +125%
Contains less Sodium -100%
Contains more Iron +76.5%
Contains more Calcium +66.7%
Contains more Potassium +50.3%
Contains more Magnesium +71.4%
Contains more Copper +177.2%
Contains more Zinc +250%
Contains more Phosphorus +125%

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 B3 +42.3%
Contains more Vitamin E +130.8%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +158.6%
Contains more Vitamin K +156.3%
Equal in Vitamin C - 10.2
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.3%
Contains more Vitamin E +130.8%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +158.6%
Contains more Vitamin K +156.3%
Equal in Vitamin C - 10.2

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
4%
Common plum
10%
Pomegranate
Carbohydrates
11%
Common plum
19%
Pomegranate
Fats
1%
Common plum
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 Common plum Pomegranate Opinion
Calories 46 83 Pomegranate
Protein 0.7 1.67 Pomegranate
Fats 0.28 1.17 Pomegranate
Vitamin C 9.5 10.2 Pomegranate
Carbs 11.42 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.17 0.3 Pomegranate
Calcium 6 10 Pomegranate
Potassium 157 236 Pomegranate
Magnesium 7 12 Pomegranate
Sugars 9.92 13.67 Pomegranate
Fiber 1.4 4 Pomegranate
Copper 0.057 0.158 Pomegranate
Zinc 0.1 0.35 Pomegranate
Starch 0 Common plum
Phosphorus 16 36 Pomegranate
Sodium 0 3 Common plum
Vitamin A 345 0 Common plum
Vitamin E 0.26 0.6 Pomegranate
Vitamin D 0 0
Vitamin B1 0.028 0.067 Pomegranate
Vitamin B2 0.026 0.053 Pomegranate
Vitamin B3 0.417 0.293 Common plum
Vitamin B5 0.135 0.377 Pomegranate
Vitamin B6 0.029 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 6.4 16.4 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.017 0.12 Common plum
Monounsaturated Fat 0.134 0.093 Common plum
Polyunsaturated fat 0.044 0.079 Pomegranate
Tryptophan 0.009 Common plum
Threonine 0.01 Common plum
Isoleucine 0.014 Common plum
Leucine 0.015 Common plum
Lysine 0.016 Common plum
Methionine 0.008 Common plum
Phenylalanine 0.014 Common plum
Valine 0.016 Common plum
Histidine 0.009 Common plum
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.