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Grape vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between Grape and Pomegranate?

  • Grape is higher in Manganese, yet Pomegranate is higher in Copper, Fiber, Folate, Vitamin B5, and Vitamin C.
  • Grape's daily need coverage for Manganese is 26% more.

We used Grapes, american type (slip skin), raw and Pomegranates, raw types in this article.

Infographic

Grape vs Pomegranate infographic
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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 Calcium +40%
Contains less Sodium -33.3%
Contains more Manganese +503.4%
Contains more Magnesium +140%
Contains more Phosphorus +260%
Contains more Potassium +23.6%
Contains more Zinc +775%
Contains more Copper +295%
Contains more Selenium +400%
Equal in Iron - 0.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +40%
Contains less Sodium -33.3%
Contains more Manganese +503.4%
Contains more Magnesium +140%
Contains more Phosphorus +260%
Contains more Potassium +23.6%
Contains more Zinc +775%
Contains more Copper +295%
Contains more Selenium +400%
Equal in Iron - 0.3

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.
Grape
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +46.7%
Contains more Vitamin E +215.8%
Contains more Vitamin C +155%
Contains more Vitamin B5 +1470.8%
Contains more Folate +850%
Contains more Vitamin K +12.3%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B3 - 0.293
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
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 B1 +37.3%
Contains more Vitamin B6 +46.7%
Contains more Vitamin E +215.8%
Contains more Vitamin C +155%
Contains more Vitamin B5 +1470.8%
Contains more Folate +850%
Contains more Vitamin K +12.3%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B3 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +165.1%
Contains more Fats +234.3%
Equal in Carbs - 18.7
Equal in Water - 77.93
Equal in Other - 0.53
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 Protein +165.1%
Contains more Fats +234.3%
Equal in Carbs - 18.7
Equal in Water - 77.93
Equal in Other - 0.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +29.1%
Contains more Monounsaturated Fat +564.3%
Equal in Saturated Fat - 0.12
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Polyunsaturated fat +29.1%
Contains more Monounsaturated Fat +564.3%
Equal in Saturated Fat - 0.12

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Pomegranate Opinion
Net carbs 16.25g 14.7g Grape
Protein 0.63g 1.67g Pomegranate
Fats 0.35g 1.17g Pomegranate
Carbs 17.15g 18.7g Pomegranate
Calories 67kcal 83kcal Pomegranate
Sugar 16.25g 13.67g Pomegranate
Fiber 0.9g 4g Pomegranate
Calcium 14mg 10mg Grape
Iron 0.29mg 0.3mg Pomegranate
Magnesium 5mg 12mg Pomegranate
Phosphorus 10mg 36mg Pomegranate
Potassium 191mg 236mg Pomegranate
Sodium 2mg 3mg Grape
Zinc 0.04mg 0.35mg Pomegranate
Copper 0.04mg 0.158mg Pomegranate
Manganese 0.718mg 0.119mg Grape
Selenium 0.1µg 0.5µg Pomegranate
Vitamin A 100IU 0IU Grape
Vitamin A RAE 5µg 0µg Grape
Vitamin E 0.19mg 0.6mg Pomegranate
Vitamin C 4mg 10.2mg Pomegranate
Vitamin B1 0.092mg 0.067mg Grape
Vitamin B2 0.057mg 0.053mg Grape
Vitamin B3 0.3mg 0.293mg Grape
Vitamin B5 0.024mg 0.377mg Pomegranate
Vitamin B6 0.11mg 0.075mg Grape
Folate 4µg 38µg Pomegranate
Vitamin K 14.6µg 16.4µg Pomegranate
Tryptophan 0.003mg Grape
Threonine 0.017mg Grape
Isoleucine 0.005mg Grape
Leucine 0.013mg Grape
Lysine 0.014mg Grape
Methionine 0.021mg Grape
Phenylalanine 0.013mg Grape
Valine 0.017mg Grape
Histidine 0.023mg Grape
Saturated Fat 0.114g 0.12g Grape
Monounsaturated Fat 0.014g 0.093g Pomegranate
Polyunsaturated fat 0.102g 0.079g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
11%
Grape
16%
Pomegranate
Minerals Daily Need Coverage Score
15%
Grape
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 49)
Which food is cheaper?
Grape
Grape is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.