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  6. Pomegranate vs. Plum

Pomegranate vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between Pomegranate and Plum

  • Pomegranate is higher than Plum in Copper, Fiber, Vitamin K, and Folate.
  • Pomegranate covers your daily Copper needs 11% more than Plum.
  • Pomegranate contains 8 times more Folate than Plum. While Pomegranate contains 38µg of Folate, Plum contains only 5µg.
  • The amount of Sugar in Plum is lower.

Food varieties used in this article are Pomegranates, raw and Plums, raw.

Infographic

Pomegranate vs Plum infographic
Infographic link

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.
Pomegranate
Pomegranate
9
:
1
Plum
Plum
Contains more Calcium +66.7%
Contains more Iron +76.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +125%
Contains more Potassium +50.3%
Contains more Zinc +250%
Contains more Copper +177.2%
Contains more Manganese +128.8%
Contains more Selenium +∞%
Contains less Sodium -100%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +66.7%
Contains more Iron +76.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +125%
Contains more Potassium +50.3%
Contains more Zinc +250%
Contains more Copper +177.2%
Contains more Manganese +128.8%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Pomegranate
Pomegranate
8
:
2
Plum
Plum
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 Folate +660%
Contains more Vitamin K +156.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.3%
Equal in Vitamin C - 9.5
Pomegranate
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%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
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 Folate +660%
Contains more Vitamin K +156.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.3%
Equal in Vitamin C - 9.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
4
:
1
Plum
Plum
Contains more Protein +138.6%
Contains more Fats +317.9%
Contains more Carbs +63.7%
Contains more Other +43.2%
Contains more Water +11.9%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +138.6%
Contains more Fats +317.9%
Contains more Carbs +63.7%
Contains more Other +43.2%
Contains more Water +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Plum
Plum
Contains more Polyunsaturated fat +79.5%
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +44.1%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +79.5%
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +44.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Plum
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Pomegranate Plum Opinion
Net carbs 14.7g 10.02g Pomegranate
Protein 1.67g 0.7g Pomegranate
Fats 1.17g 0.28g Pomegranate
Carbs 18.7g 11.42g Pomegranate
Calories 83kcal 46kcal Pomegranate
Fructose 3.07g Plum
Sugar 13.67g 9.92g Plum
Fiber 4g 1.4g Pomegranate
Calcium 10mg 6mg Pomegranate
Iron 0.3mg 0.17mg Pomegranate
Magnesium 12mg 7mg Pomegranate
Phosphorus 36mg 16mg Pomegranate
Potassium 236mg 157mg Pomegranate
Sodium 3mg 0mg Plum
Zinc 0.35mg 0.1mg Pomegranate
Copper 0.158mg 0.057mg Pomegranate
Manganese 0.119mg 0.052mg Pomegranate
Selenium 0.5µg 0µg Pomegranate
Vitamin A 0IU 345IU Plum
Vitamin A RAE 0µg 17µg Plum
Vitamin E 0.6mg 0.26mg Pomegranate
Vitamin C 10.2mg 9.5mg Pomegranate
Vitamin B1 0.067mg 0.028mg Pomegranate
Vitamin B2 0.053mg 0.026mg Pomegranate
Vitamin B3 0.293mg 0.417mg Plum
Vitamin B5 0.377mg 0.135mg Pomegranate
Vitamin B6 0.075mg 0.029mg Pomegranate
Folate 38µg 5µg Pomegranate
Vitamin K 16.4µg 6.4µg Pomegranate
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.12g 0.017g Plum
Monounsaturated Fat 0.093g 0.134g Plum
Polyunsaturated fat 0.079g 0.044g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Plum
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
16%
Pomegranate
9%
Plum
Minerals Daily Need Coverage Score
14%
Pomegranate
6%
Plum

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 is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 3.75g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 53)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.