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Pomegranate vs. Sapodilla — In-Depth Nutrition Comparison

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How are Pomegranate and Sapodilla different?

  • Pomegranate is higher in Copper, Folate, and Vitamin B1, however, Sapodilla is richer in Iron, and Fiber.

Pomegranates, raw and Sapodilla, raw are the varieties used in this article.

Infographic

Pomegranate vs Sapodilla 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.
Contains more Phosphorus +200%
Contains more Potassium +22.3%
Contains less Sodium -75%
Contains more Zinc +250%
Contains more Copper +83.7%
Contains more Calcium +110%
Contains more Iron +166.7%
Contains more Selenium +20%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 6% 18% 2% 3% 29% 0% 4%
Contains more Phosphorus +200%
Contains more Potassium +22.3%
Contains less Sodium -75%
Contains more Zinc +250%
Contains more Copper +83.7%
Contains more Calcium +110%
Contains more Iron +166.7%
Contains more Selenium +20%
Equal in Magnesium - 12

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.
:
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +102.7%
Contains more Folate +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +44.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 49% 0% 5% 4% 16% 9% 11% 0% 0%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +102.7%
Contains more Folate +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +44.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +279.5%
Equal in Fats - 1.1
Equal in Carbs - 19.96
Equal in Water - 78
Equal in Other - 0.5
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more Protein +279.5%
Equal in Fats - 1.1
Equal in Carbs - 19.96
Equal in Water - 78
Equal in Other - 0.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38.1%
Contains more Polyunsaturated fat +618.2%
Contains more Monounsaturated Fat +460.2%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
27% 72%
Saturated Fat: 0.194 g
Monounsaturated Fat: 0.521 g
Polyunsaturated fat: 0.011 g
Contains less Saturated Fat -38.1%
Contains more Polyunsaturated fat +618.2%
Contains more Monounsaturated Fat +460.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Sapodilla
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Sapodilla Opinion
Net carbs 14.7g 14.66g Pomegranate
Protein 1.67g 0.44g Pomegranate
Fats 1.17g 1.1g Pomegranate
Carbs 18.7g 19.96g Sapodilla
Calories 83kcal 83kcal
Sugar 13.67g Sapodilla
Fiber 4g 5.3g Sapodilla
Calcium 10mg 21mg Sapodilla
Iron 0.3mg 0.8mg Sapodilla
Magnesium 12mg 12mg
Phosphorus 36mg 12mg Pomegranate
Potassium 236mg 193mg Pomegranate
Sodium 3mg 12mg Pomegranate
Zinc 0.35mg 0.1mg Pomegranate
Copper 0.158mg 0.086mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0.5µg 0.6µg Sapodilla
Vitamin A 0IU 60IU Sapodilla
Vitamin A RAE 0µg 3µg Sapodilla
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 14.7mg Sapodilla
Vitamin B1 0.067mg 0mg Pomegranate
Vitamin B2 0.053mg 0.02mg Pomegranate
Vitamin B3 0.293mg 0.2mg Pomegranate
Vitamin B5 0.377mg 0.252mg Pomegranate
Vitamin B6 0.075mg 0.037mg Pomegranate
Folate 38µg 14µg Pomegranate
Vitamin K 16.4µg Pomegranate
Tryptophan 0.005mg Sapodilla
Threonine 0.012mg Sapodilla
Isoleucine 0.015mg Sapodilla
Leucine 0.024mg Sapodilla
Lysine 0.039mg Sapodilla
Methionine 0.003mg Sapodilla
Phenylalanine 0.013mg Sapodilla
Valine 0.016mg Sapodilla
Histidine 0.016mg Sapodilla
Saturated Fat 0.12g 0.194g Pomegranate
Monounsaturated Fat 0.093g 0.521g Sapodilla
Polyunsaturated fat 0.079g 0.011g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Sapodilla
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
8%
Sapodilla
Minerals Daily Need Coverage Score
14%
Pomegranate
10%
Sapodilla

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 37)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $1)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.074g)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.