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Nectarine 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?
Nectarine
Nectarine contains less Sugars (difference - 5.78g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 25)
Which food is cheaper?
Nectarine
Nectarine 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.
Nectarine 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
Nectarine 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
9
Nectarine
14
Pomegranate
Mineral Summary Score
7
Nectarine
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 Calcium +66.7%
Contains more Potassium +17.4%
Contains more Magnesium +33.3%
Contains more Copper +83.7%
Contains more Zinc +105.9%
Contains more Phosphorus +38.5%
Equal in Iron - 0.3
Contains less Sodium -100%
Contains more Calcium +66.7%
Contains more Potassium +17.4%
Contains more Magnesium +33.3%
Contains more Copper +83.7%
Contains more Zinc +105.9%
Contains more Phosphorus +38.5%
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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +28.3%
Contains more Vitamin B3 +284%
Contains more Vitamin C +88.9%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B5 +103.8%
Contains more Vitamin B6 +200%
Contains more Vitamin K +645.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +28.3%
Contains more Vitamin B3 +284%
Contains more Vitamin C +88.9%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B5 +103.8%
Contains more Vitamin B6 +200%
Contains more Vitamin K +645.5%

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
6%
Nectarine
10%
Pomegranate
Carbohydrates
11%
Nectarine
19%
Pomegranate
Fats
1%
Nectarine
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 Nectarine Pomegranate Opinion
Calories 44 83 Pomegranate
Protein 1.06 1.67 Pomegranate
Fats 0.32 1.17 Pomegranate
Vitamin C 5.4 10.2 Pomegranate
Carbs 10.55 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.28 0.3 Pomegranate
Calcium 6 10 Pomegranate
Potassium 201 236 Pomegranate
Magnesium 9 12 Pomegranate
Sugars 7.89 13.67 Pomegranate
Fiber 1.7 4 Pomegranate
Copper 0.086 0.158 Pomegranate
Zinc 0.17 0.35 Pomegranate
Starch 0.07 Nectarine
Phosphorus 26 36 Pomegranate
Sodium 0 3 Nectarine
Vitamin A 332 0 Nectarine
Vitamin E 0.77 0.6 Nectarine
Vitamin D 0 0
Vitamin B1 0.034 0.067 Pomegranate
Vitamin B2 0.027 0.053 Pomegranate
Vitamin B3 1.125 0.293 Nectarine
Vitamin B5 0.185 0.377 Pomegranate
Vitamin B6 0.025 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 2.2 16.4 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.025 0.12 Nectarine
Monounsaturated Fat 0.088 0.093 Pomegranate
Polyunsaturated fat 0.113 0.079 Nectarine
Tryptophan 0.005 Nectarine
Threonine 0.009 Nectarine
Isoleucine 0.009 Nectarine
Leucine 0.014 Nectarine
Lysine 0.016 Nectarine
Methionine 0.006 Nectarine
Phenylalanine 0.021 Nectarine
Valine 0.013 Nectarine
Histidine 0.008 Nectarine
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.