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Pomegranate vs Grapefruit - 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 is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food contains less Sugars?
Grapefruit
Grapefruit contains less Sugars (difference - 6.78g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 42)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Grapefruit
Rich in minerals ok
Rich in vitamins 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate Grapefruit
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
22
Grapefruit
Mineral Summary Score
10
Pomegranate
5
Grapefruit

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 Iron +275%
Contains more Potassium +74.8%
Contains more Magnesium +33.3%
Contains more Copper +393.8%
Contains more Zinc +400%
Contains more Phosphorus +100%
Contains more Calcium +120%
Contains less Sodium -100%
Contains more Iron +275%
Contains more Potassium +74.8%
Contains more Magnesium +33.3%
Contains more Copper +393.8%
Contains more Zinc +400%
Contains more Phosphorus +100%
Contains more Calcium +120%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +361.5%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +41.5%
Contains more Vitamin K +∞%
Contains more Vitamin C +205.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +361.5%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +41.5%
Contains more Vitamin K +∞%
Contains more Vitamin C +205.9%
Contains more Vitamin A +∞%

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
5%
Grapefruit
Carbohydrates
19%
Pomegranate
11%
Grapefruit
Fats
5%
Pomegranate
1%
Grapefruit

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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 Grapefruit Opinion
Calories 83 42 Pomegranate
Protein 1.67 0.77 Pomegranate
Fats 1.17 0.14 Pomegranate
Vitamin C 10.2 31.2 Grapefruit
Carbs 18.7 10.66 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.08 Pomegranate
Calcium 10 22 Grapefruit
Potassium 236 135 Pomegranate
Magnesium 12 9 Pomegranate
Sugars 13.67 6.89 Pomegranate
Fiber 4 1.6 Pomegranate
Copper 0.158 0.032 Pomegranate
Zinc 0.35 0.07 Pomegranate
Starch 0 Grapefruit
Phosphorus 36 18 Pomegranate
Sodium 3 0 Grapefruit
Vitamin A 0 1150 Grapefruit
Vitamin E 0.6 0.13 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.043 Pomegranate
Vitamin B2 0.053 0.031 Pomegranate
Vitamin B3 0.293 0.204 Pomegranate
Vitamin B5 0.377 0.262 Pomegranate
Vitamin B6 0.075 0.053 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 0 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.021 Grapefruit
Monounsaturated Fat 0.093 0.02 Pomegranate
Polyunsaturated fat 0.079 0.036 Pomegranate
Tryptophan 0.008 Grapefruit
Threonine 0.013 Grapefruit
Isoleucine 0.008 Grapefruit
Leucine 0.015 Grapefruit
Lysine 0.019 Grapefruit
Methionine 0.007 Grapefruit
Phenylalanine 0.013 Grapefruit
Valine 0.015 Grapefruit
Histidine 0.008 Grapefruit
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.