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Grape 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 contains less Sugars?
Pomegranate
Pomegranate contains less Sugars (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 - 21)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Grape Pomegranate
Rich in minerals 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
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Grape 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
11
Grape
14
Pomegranate
Mineral Summary Score
5
Grape
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
Grape
2
:
Contains more Calcium +40%
Contains less Sodium -33.3%
Contains more Potassium +23.6%
Contains more Magnesium +140%
Contains more Copper +295%
Contains more Zinc +775%
Contains more Phosphorus +260%
Equal in Iron - 0.3
Contains more Calcium +40%
Contains less Sodium -33.3%
Contains more Potassium +23.6%
Contains more Magnesium +140%
Contains more Copper +295%
Contains more Zinc +775%
Contains more Phosphorus +260%
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" chart 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 C +155%
Contains more Vitamin E +215.8%
Contains more Vitamin B5 +1470.8%
Contains more Vitamin K +12.3%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B3 - 0.293
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +46.7%
Contains more Vitamin C +155%
Contains more Vitamin E +215.8%
Contains more Vitamin B5 +1470.8%
Contains more Vitamin K +12.3%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B3 - 0.293

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%
Grape
10%
Pomegranate
Carbohydrates
17%
Grape
19%
Pomegranate
Fats
2%
Grape
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 Grape Pomegranate Opinion
Calories 67 83 Pomegranate
Protein 0.63 1.67 Pomegranate
Fats 0.35 1.17 Pomegranate
Vitamin C 4 10.2 Pomegranate
Carbs 17.15 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.29 0.3 Pomegranate
Calcium 14 10 Grape
Potassium 191 236 Pomegranate
Magnesium 5 12 Pomegranate
Sugars 16.25 13.67 Grape
Fiber 0.9 4 Pomegranate
Copper 0.04 0.158 Pomegranate
Zinc 0.04 0.35 Pomegranate
Starch
Phosphorus 10 36 Pomegranate
Sodium 2 3 Grape
Vitamin A 100 0 Grape
Vitamin E 0.19 0.6 Pomegranate
Vitamin D 0 0
Vitamin B1 0.092 0.067 Grape
Vitamin B2 0.057 0.053 Grape
Vitamin B3 0.3 0.293 Grape
Vitamin B5 0.024 0.377 Pomegranate
Vitamin B6 0.11 0.075 Grape
Vitamin B12 0 0
Vitamin K 14.6 16.4 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.114 0.12 Grape
Monounsaturated Fat 0.014 0.093 Pomegranate
Polyunsaturated fat 0.102 0.079 Grape
Tryptophan 0.003 Grape
Threonine 0.017 Grape
Isoleucine 0.005 Grape
Leucine 0.013 Grape
Lysine 0.014 Grape
Methionine 0.021 Grape
Phenylalanine 0.013 Grape
Valine 0.017 Grape
Histidine 0.023 Grape
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.