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  6. Pomegranate vs. Fruit salad

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.

Infographic

Pomegranate vs Fruit salad 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
8
:
2
Fruit salad
Fruit salad
Contains more Iron +20%
Contains more Magnesium +50%
Contains more Phosphorus +157.1%
Contains more Potassium +103.4%
Contains less Sodium -40%
Contains more Zinc +150%
Contains more Copper +216%
Contains more Manganese +26.9%
Equal in Calcium - 11
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Iron +20%
Contains more Magnesium +50%
Contains more Phosphorus +157.1%
Contains more Potassium +103.4%
Contains less Sodium -40%
Contains more Zinc +150%
Contains more Copper +216%
Contains more 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.
Pomegranate
Pomegranate
8
:
2
Fruit salad
Fruit salad
Contains more Vitamin C +209.1%
Contains more Vitamin B1 +509.1%
Contains more Vitamin B2 +278.6%
Contains more Vitamin B5 +611.3%
Contains more Vitamin B6 +177.8%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.5%
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +209.1%
Contains more Vitamin B1 +509.1%
Contains more Vitamin B2 +278.6%
Contains more Vitamin B5 +611.3%
Contains more Vitamin B6 +177.8%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
4
:
1
Fruit salad
Fruit salad
Contains more Protein +227.5%
Contains more Fats +3800%
Contains more Carbs +43.3%
Contains more Other +103.8%
Contains more Water +10.5%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +227.5%
Contains more Fats +3800%
Contains more Carbs +43.3%
Contains more Other +103.8%
Contains more Water +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +1760%
Contains more Polyunsaturated fat +618.2%
Contains less Saturated Fat -96.7%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +1760%
Contains more Polyunsaturated fat +618.2%
Contains less 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.
Pomegranate Fruit salad
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar 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 Fruit salad Opinion
Net carbs 14.7g 12.05g Pomegranate
Protein 1.67g 0.51g Pomegranate
Fats 1.17g 0.03g Pomegranate
Carbs 18.7g 13.05g Pomegranate
Calories 83kcal 50kcal Pomegranate
Sugar 13.67g Fruit salad
Fiber 4g 1g Pomegranate
Calcium 10mg 11mg Fruit salad
Iron 0.3mg 0.25mg Pomegranate
Magnesium 12mg 8mg Pomegranate
Phosphorus 36mg 14mg Pomegranate
Potassium 236mg 116mg Pomegranate
Sodium 3mg 5mg Pomegranate
Zinc 0.35mg 0.14mg Pomegranate
Copper 0.158mg 0.05mg Pomegranate
Manganese 0.119mg 0.151mg Fruit salad
Selenium 0.5µg Pomegranate
Vitamin A 0IU 600IU Fruit salad
Vitamin A RAE 0µg 30µg Fruit salad
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 3.3mg Pomegranate
Vitamin B1 0.067mg 0.011mg Pomegranate
Vitamin B2 0.053mg 0.014mg Pomegranate
Vitamin B3 0.293mg 0.356mg Fruit salad
Vitamin B5 0.377mg 0.053mg Pomegranate
Vitamin B6 0.075mg 0.027mg Pomegranate
Folate 38µg 3µg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g 0.004g Fruit salad
Monounsaturated Fat 0.093g 0.005g Pomegranate
Polyunsaturated fat 0.079g 0.011g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
14%
Pomegranate
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.