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  6. Sugar vs. Pomegranate

Sugar vs. Pomegranate — In-Depth Nutrition Comparison

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Differences between Sugar and Pomegranate

  • Sugar contains less Copper, Fiber, Vitamin K, Vitamin C, Folate, Vitamin B5, Potassium, Vitamin B6, Vitamin B1, and Phosphorus than Pomegranate.
  • Pomegranate's daily need coverage for Copper is 17% higher.

The food types used in this comparison are Sugars, granulated and Pomegranates, raw.

Infographic

Sugar vs Pomegranate 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.
Sugar
Sugar
2
:
8
Pomegranate
Pomegranate
Contains less Sodium -66.7%
Contains more Selenium +20%
Contains more Calcium +900%
Contains more Iron +500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +11700%
Contains more Zinc +3400%
Contains more Copper +2157.1%
Contains more Manganese +2875%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains less Sodium -66.7%
Contains more Selenium +20%
Contains more Calcium +900%
Contains more Iron +500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +11700%
Contains more Zinc +3400%
Contains more Copper +2157.1%
Contains more Manganese +2875%

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.
Sugar
Sugar
0
:
9
Pomegranate
Pomegranate
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +178.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +178.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
Sugar
1
:
4
Pomegranate
Pomegranate
Contains more Carbs +434.7%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +389550%
Contains more Other +∞%
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Carbs +434.7%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +389550%
Contains more Other +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar Pomegranate Opinion
Net carbs 99.98g 14.7g Sugar
Protein 0g 1.67g Pomegranate
Fats 0g 1.17g Pomegranate
Carbs 99.98g 18.7g Sugar
Calories 387kcal 83kcal Sugar
Sugar 99.8g 13.67g Pomegranate
Fiber 0g 4g Pomegranate
Calcium 1mg 10mg Pomegranate
Iron 0.05mg 0.3mg Pomegranate
Magnesium 0mg 12mg Pomegranate
Phosphorus 0mg 36mg Pomegranate
Potassium 2mg 236mg Pomegranate
Sodium 1mg 3mg Sugar
Zinc 0.01mg 0.35mg Pomegranate
Copper 0.007mg 0.158mg Pomegranate
Manganese 0.004mg 0.119mg Pomegranate
Selenium 0.6µg 0.5µg Sugar
Vitamin E 0mg 0.6mg Pomegranate
Vitamin C 0mg 10.2mg Pomegranate
Vitamin B1 0mg 0.067mg Pomegranate
Vitamin B2 0.019mg 0.053mg Pomegranate
Vitamin B3 0mg 0.293mg Pomegranate
Vitamin B5 0mg 0.377mg Pomegranate
Vitamin B6 0mg 0.075mg Pomegranate
Folate 0µg 38µg Pomegranate
Vitamin K 0µg 16.4µg Pomegranate
Saturated Fat 0g 0.12g Sugar
Monounsaturated Fat 0g 0.093g Pomegranate
Polyunsaturated fat 0g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar Pomegranate
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
0%
Sugar
16%
Pomegranate
Minerals Daily Need Coverage Score
1%
Sugar
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Sugar
Sugar is lower in glycemic index (difference - 65)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.9)
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 86.13g)
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 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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.