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Pomegranate vs Date palm - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pomegranate
Pomegranate contains less Sugars (difference - 49.68g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food contains less Sodium?
Date palm
Date palm contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Date palm
Date palm is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Date palm
Date palm is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Date palm
Date palm is relatively richer in minerals
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.
Pomegranate Date palm
Lower in Sugars ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals 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
Pomegranate Date palm
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
14
Pomegranate
8
Date palm
Mineral Summary Score
10
Pomegranate
22
Date palm

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 more Zinc +20.7%
Contains more Iron +240%
Contains more Calcium +290%
Contains more Potassium +178%
Contains more Magnesium +258.3%
Contains more Copper +30.4%
Contains more Phosphorus +72.2%
Contains less Sodium -33.3%
Contains more Zinc +20.7%
Contains more Iron +240%
Contains more Calcium +290%
Contains more Potassium +178%
Contains more Magnesium +258.3%
Contains more Copper +30.4%
Contains more Phosphorus +72.2%
Contains less Sodium -33.3%

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 C +2450%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +28.8%
Contains more Vitamin K +507.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +334.8%
Contains more Vitamin B5 +56.2%
Contains more Vitamin B6 +120%
Contains more Vitamin C +2450%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +28.8%
Contains more Vitamin K +507.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +334.8%
Contains more Vitamin B5 +56.2%
Contains more Vitamin B6 +120%

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
10%
Pomegranate
15%
Date palm
Carbohydrates
19%
Pomegranate
75%
Date palm
Fats
5%
Pomegranate
2%
Date palm

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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 Pomegranate Date palm Opinion
Calories 83 282 Date palm
Protein 1.67 2.45 Date palm
Fats 1.17 0.39 Pomegranate
Vitamin C 10.2 0.4 Pomegranate
Carbs 18.7 75.03 Date palm
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 1.02 Date palm
Calcium 10 39 Date palm
Potassium 236 656 Date palm
Magnesium 12 43 Date palm
Sugars 13.67 63.35 Date palm
Fiber 4 8 Date palm
Copper 0.158 0.206 Date palm
Zinc 0.35 0.29 Pomegranate
Starch
Phosphorus 36 62 Date palm
Sodium 3 2 Date palm
Vitamin A 0 10 Date palm
Vitamin E 0.6 0.05 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.052 Pomegranate
Vitamin B2 0.053 0.066 Date palm
Vitamin B3 0.293 1.274 Date palm
Vitamin B5 0.377 0.589 Date palm
Vitamin B6 0.075 0.165 Date palm
Vitamin B12 0 0
Vitamin K 16.4 2.7 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.032 Date palm
Monounsaturated Fat 0.093 0.036 Pomegranate
Polyunsaturated fat 0.079 0.019 Pomegranate
Tryptophan 0.012 Date palm
Threonine 0.043 Date palm
Isoleucine 0.049 Date palm
Leucine 0.084 Date palm
Lysine 0.066 Date palm
Methionine 0.022 Date palm
Phenylalanine 0.05 Date palm
Valine 0.071 Date palm
Histidine 0.032 Date palm
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.