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Raisin vs Pomegranate - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Sugars?
Pomegranate
Pomegranate contains less Sugars (difference - 45.52g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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.
Raisin Pomegranate
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Raisin Pomegranate
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
9
Raisin
14
Pomegranate
Mineral Summary Score
27
Raisin
10
Pomegranate

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
Raisin
6
:
Contains more Iron +526.7%
Contains more Calcium +400%
Contains more Potassium +217.4%
Contains more Magnesium +166.7%
Contains more Copper +101.3%
Contains more Phosphorus +180.6%
Contains more Zinc +59.1%
Contains less Sodium -72.7%
Contains more Iron +526.7%
Contains more Calcium +400%
Contains more Potassium +217.4%
Contains more Magnesium +166.7%
Contains more Copper +101.3%
Contains more Phosphorus +180.6%
Contains more Zinc +59.1%
Contains less Sodium -72.7%

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
Raisin
4
:
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B6 +132%
Contains more Vitamin C +343.5%
Contains more Vitamin E +400%
Contains more Vitamin B5 +296.8%
Contains more Vitamin K +368.6%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B6 +132%
Contains more Vitamin C +343.5%
Contains more Vitamin E +400%
Contains more Vitamin B5 +296.8%
Contains more Vitamin K +368.6%

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
18%
Raisin
10%
Pomegranate
Carbohydrates
79%
Raisin
19%
Pomegranate
Fats
2%
Raisin
5%
Pomegranate

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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 Raisin Pomegranate Opinion
Calories 299 83 Raisin
Protein 3.07 1.67 Raisin
Fats 0.46 1.17 Pomegranate
Vitamin C 2.3 10.2 Pomegranate
Carbs 79.18 18.7 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.88 0.3 Raisin
Calcium 50 10 Raisin
Potassium 749 236 Raisin
Magnesium 32 12 Raisin
Sugars 59.19 13.67 Raisin
Fiber 3.7 4 Pomegranate
Copper 0.318 0.158 Raisin
Zinc 0.22 0.35 Pomegranate
Starch 2.7 Raisin
Phosphorus 101 36 Raisin
Sodium 11 3 Pomegranate
Vitamin A 0 0
Vitamin E 0.12 0.6 Pomegranate
Vitamin D 0 0
Vitamin B1 0.106 0.067 Raisin
Vitamin B2 0.125 0.053 Raisin
Vitamin B3 0.766 0.293 Raisin
Vitamin B5 0.095 0.377 Pomegranate
Vitamin B6 0.174 0.075 Raisin
Vitamin B12 0 0
Vitamin K 3.5 16.4 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.058 0.12 Raisin
Monounsaturated Fat 0.051 0.093 Pomegranate
Polyunsaturated fat 0.037 0.079 Pomegranate
Tryptophan 0.05 Raisin
Threonine 0.077 Raisin
Isoleucine 0.057 Raisin
Leucine 0.096 Raisin
Lysine 0.084 Raisin
Methionine 0.021 Raisin
Phenylalanine 0.065 Raisin
Valine 0.083 Raisin
Histidine 0.072 Raisin
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.