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Pomegranate nutrition chart, glycemic index and rich nutrients

Pomegranates, raw
*all the values are displayed for the amount of 100 grams

What is Pomegranate rich in: TOP 5 nutrients.

Pomegranate
richer than 79% foods
richer than 76% foods
Rich in Folate, food
richer than 69% foods
richer than 64% foods
Rich in Carbs
richer than 64% foods
79% Fiber
76% Vitamin C
69% Folate, food
64% Copper
64% Carbs
Explanation: This food contains more Fiber than 79% of foods. More importantly, although there are several foods (21%) which contain more Fiber, this food itself is rich in Fiber more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Folate, food, Copper and Carbs

Pomegranate Glycemic index (GI)

67
Similar food data
30 Passion fruit Passion fruit
46 Grape Grape
61 Common fig Common fig

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 3%
1.67 g of 50 g
3%
Fats:
Daily Value: 2%
1.17 g of 65 g
2%
Carbs:
Daily Value: 6%
18.7 g of 300 g
6%
Water:
Daily Value: 4%
77.93 g of 2,000 g
4%
Other:
0.53 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 83
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 3mg
6%
TotalCarbohydrate 19g
16%
Dietary Fiber 4g
Total Sugars 14g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 10mg 1%

Iron 0mg 0%

Potassium 236mg 7%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 10 mg of 1,000 mg 1%
Iron: 0.3 mg of 18 mg 2%
Magnesium: 12 mg of 400 mg 3%
Phosphorus: 36 mg of 1,000 mg 4%
Potassium: 236 mg of 3,500 mg 7%
Sodium: 3 mg of 2,400 mg 0%
Zinc: 0.35 mg of 15 mg 2%
Copper: 0.158 mg of 2 mg 8%
Manganese: 0.119 mg of 2 mg 6%
Selenium: 0.5 µg of 70 µg 1%
Choline: 7.6 mg of 550 mg 1%

Mineral chart - relative view

Copper
0.158 mg
TOP 36%
Potassium
236 mg
TOP 51%
Manganese
0.119 mg
TOP 59%
Calcium
10 mg
TOP 76%
Zinc
0.35 mg
TOP 77%
Magnesium
12 mg
TOP 80%
Phosphorus
36 mg
TOP 82%
Iron
0.3 mg
TOP 85%
Choline
7.6 mg
TOP 89%
Selenium
0.5 mg
TOP 89%
Sodium
3 mg
TOP 94%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.6 mg of 20 mg 3%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 10.2 mg of 60 mg 17%
Vitamin B1: 0.067 mg of 2 mg 4%
Vitamin B2: 0.053 mg of 2 mg 3%
Vitamin B3: 0.293 mg of 20 mg 1%
Vitamin B5: 0.377 mg of 10 mg 4%
Vitamin B6: 0.075 mg of 2 mg 4%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 16.4 µg of 80 µg 21%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
10.2 µg
TOP 24%
Vitamin K
16.4 µg
TOP 48%
Vitamin E
0.6 µg
TOP 54%
Vitamin B1
0.067 µg
TOP 63%
Vitamin B5
0.377 µg
TOP 67%
Vitamin B6
0.075 µg
TOP 71%
Vitamin B2
0.053 µg
TOP 80%
Vitamin B3
0.293 µg
TOP 84%
Vitamin A
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Fat type information

Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
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.