Pomegranate vs. Fruit salad — In-Depth Nutrition Comparison
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How are Pomegranate and Fruit salad different?
- Pomegranate has more Copper, Fiber, Folate, Vitamin C, and Vitamin B5 than Fruit salad.
- Daily need coverage for Copper from Pomegranate is 12% higher.
- Pomegranate contains 13 times more Folate than Fruit salad. While Pomegranate contains 38µg of Folate, Fruit salad contains only 3µg.
Pomegranates, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.
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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
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Iron
+20%
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Magnesium
+50%
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Phosphorus
+157.1%
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Potassium
+103.4%
Contains
less
Sodium
-40%
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Zinc
+150%
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Copper
+216%
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Manganese
+26.9%
Equal in Calcium - 11
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Iron
+20%
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Magnesium
+50%
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Phosphorus
+157.1%
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Potassium
+103.4%
Contains
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Sodium
-40%
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Zinc
+150%
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Copper
+216%
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Manganese
+26.9%
Equal in Calcium - 11
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.
:
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Vitamin C
+209.1%
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Vitamin B1
+509.1%
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Vitamin B2
+278.6%
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Vitamin B5
+611.3%
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Vitamin B6
+177.8%
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Folate
+1166.7%
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Vitamin A
+∞%
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Vitamin B3
+21.5%
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Vitamin C
+209.1%
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Vitamin B1
+509.1%
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Vitamin B2
+278.6%
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Vitamin B5
+611.3%
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Vitamin B6
+177.8%
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Folate
+1166.7%
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Vitamin A
+∞%
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Vitamin B3
+21.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+227.5%
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Fats
+3800%
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Carbs
+43.3%
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Other
+103.8%
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Water
+10.5%
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
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Protein
+227.5%
Contains
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Fats
+3800%
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Carbs
+43.3%
Contains
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Other
+103.8%
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Water
+10.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1760%
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Polyunsaturated fat
+618.2%
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Saturated Fat
-96.7%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.004 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.011 g
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Monounsaturated Fat
+1760%
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Polyunsaturated fat
+618.2%
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Saturated Fat
-96.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rich in minerals | |||
Lower in Sodium | |||
Rich in vitamins | |||
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 14.7g | 12.05g | |
Protein | 1.67g | 0.51g | |
Fats | 1.17g | 0.03g | |
Carbs | 18.7g | 13.05g | |
Calories | 83kcal | 50kcal | |
Sugar | 13.67g | ||
Fiber | 4g | 1g | |
Calcium | 10mg | 11mg | |
Iron | 0.3mg | 0.25mg | |
Magnesium | 12mg | 8mg | |
Phosphorus | 36mg | 14mg | |
Potassium | 236mg | 116mg | |
Sodium | 3mg | 5mg | |
Zinc | 0.35mg | 0.14mg | |
Copper | 0.158mg | 0.05mg | |
Manganese | 0.119mg | 0.151mg | |
Selenium | 0.5µg | ||
Vitamin A | 0IU | 600IU | |
Vitamin A RAE | 0µg | 30µg | |
Vitamin E | 0.6mg | ||
Vitamin C | 10.2mg | 3.3mg | |
Vitamin B1 | 0.067mg | 0.011mg | |
Vitamin B2 | 0.053mg | 0.014mg | |
Vitamin B3 | 0.293mg | 0.356mg | |
Vitamin B5 | 0.377mg | 0.053mg | |
Vitamin B6 | 0.075mg | 0.027mg | |
Folate | 38µg | 3µg | |
Vitamin K | 16.4µg | ||
Saturated Fat | 0.12g | 0.004g | |
Monounsaturated Fat | 0.093g | 0.005g | |
Polyunsaturated fat | 0.079g | 0.011g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
14%
8%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Fruit salad is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Fruit salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Fruit salad is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)