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Watermelon vs Pomegranate - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Watermelon
Watermelon contains less Sugars (difference - 7.47g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.104g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.9)
Which food is lower in glycemic index?
Pomegranate
Pomegranate is lower in glycemic index (difference - 5)
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)

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.
Watermelon Pomegranate
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Watermelon 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
Watermelon
14
Pomegranate
Mineral Summary Score
4
Watermelon
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
:
Contains less Sodium -66.7%
Contains more Iron +25%
Contains more Calcium +42.9%
Contains more Potassium +110.7%
Contains more Magnesium +20%
Contains more Copper +276.2%
Contains more Zinc +250%
Contains more Phosphorus +227.3%
Contains less Sodium -66.7%
Contains more Iron +25%
Contains more Calcium +42.9%
Contains more Potassium +110.7%
Contains more Magnesium +20%
Contains more Copper +276.2%
Contains more Zinc +250%
Contains more Phosphorus +227.3%

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 A +∞%
Contains more Vitamin C +25.9%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +152.4%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +70.6%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +16300%
Contains more Vitamin A +∞%
Contains more Vitamin C +25.9%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +152.4%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +70.6%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +16300%

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
4%
Watermelon
10%
Pomegranate
Carbohydrates
8%
Watermelon
19%
Pomegranate
Fats
1%
Watermelon
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 Watermelon Pomegranate Opinion
Calories 30 83 Pomegranate
Protein 0.61 1.67 Pomegranate
Fats 0.15 1.17 Pomegranate
Vitamin C 8.1 10.2 Pomegranate
Carbs 7.55 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.24 0.3 Pomegranate
Calcium 7 10 Pomegranate
Potassium 112 236 Pomegranate
Magnesium 10 12 Pomegranate
Sugars 6.2 13.67 Pomegranate
Fiber 0.4 4 Pomegranate
Copper 0.042 0.158 Pomegranate
Zinc 0.1 0.35 Pomegranate
Starch 0 Watermelon
Phosphorus 11 36 Pomegranate
Sodium 1 3 Watermelon
Vitamin A 569 0 Watermelon
Vitamin E 0.05 0.6 Pomegranate
Vitamin D 0 0
Vitamin B1 0.033 0.067 Pomegranate
Vitamin B2 0.021 0.053 Pomegranate
Vitamin B3 0.178 0.293 Pomegranate
Vitamin B5 0.221 0.377 Pomegranate
Vitamin B6 0.045 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 0.1 16.4 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.016 0.12 Watermelon
Monounsaturated Fat 0.037 0.093 Pomegranate
Polyunsaturated fat 0.05 0.079 Pomegranate
Tryptophan 0.007 Watermelon
Threonine 0.027 Watermelon
Isoleucine 0.019 Watermelon
Leucine 0.018 Watermelon
Lysine 0.062 Watermelon
Methionine 0.006 Watermelon
Phenylalanine 0.015 Watermelon
Valine 0.016 Watermelon
Histidine 0.006 Watermelon
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.