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Apple pie vs. Pomegranate — In-Depth Nutrition Comparison

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How are apple pie and pomegranate different?

  • Apple pie is higher in iron, vitamin B2, vitamin B1, and vitamin B3; however, pomegranate is richer in copper, fiber, folate, and vitamin C.
  • Daily need coverage for saturated fat for apple pie is 18% higher.
  • Apple pie contains 89 times more sodium than pomegranate. While apple pie contains 266mg of sodium, pomegranate contains only 3mg.

Pie, apple, commercially prepared, unenriched flour and Pomegranates, raw are the varieties used in this article.

Infographic

Apple pie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more IronIron +303.3%
Contains more ManganeseManganese +52.9%
Contains more MagnesiumMagnesium +71.4%
Contains more PotassiumPotassium +263.1%
Contains more CopperCopper +243.5%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -98.9%
~equal in Calcium ~10mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +198.1%
Contains more Vitamin B3Vitamin B3 +283.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +218.8%
Contains more Vitamin B5Vitamin B5 +216.8%
Contains more Vitamin B6Vitamin B6 +97.4%
Contains more FolateFolate +850%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
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 ProteinProtein +13.8%
Contains more FatsFats +840.2%
Contains more CarbsCarbs +81.8%
Contains more OtherOther +69.8%
Contains more WaterWater +49.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +4618.3%
Contains more Poly. FatPolyunsaturated fat +2682.3%
Contains less Sat. FatSaturated fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple pie Pomegranate DV% diff.
Saturated fat 3.797g 0.12g 17%
Fats 11g 1.17g 15%
Polyunsaturated fat 2.198g 0.079g 14%
Vitamin K 16.4µg 14%
Copper 0.046mg 0.158mg 12%
Sodium 266mg 3mg 11%
Monounsaturated fat 4.388g 0.093g 11%
Iron 1.21mg 0.3mg 11%
Fiber 1.6g 4g 10%
Folate 4µg 38µg 9%
Calories 237kcal 83kcal 8%
Vitamin C 3.2mg 10.2mg 8%
Vitamin B2 0.158mg 0.053mg 8%
Vitamin B1 0.134mg 0.067mg 6%
Vitamin B3 1.123mg 0.293mg 5%
Vitamin B5 0.119mg 0.377mg 5%
Carbs 34g 18.7g 5%
Potassium 65mg 236mg 5%
Vitamin E 0.6mg 4%
Vitamin A 29µg 0µg 3%
Manganese 0.182mg 0.119mg 3%
Vitamin B6 0.038mg 0.075mg 3%
Phosphorus 24mg 36mg 2%
Zinc 0.16mg 0.35mg 2%
Magnesium 7mg 12mg 1%
Selenium 0.5µg 1%
Choline 7.6mg 1%
Protein 1.9g 1.67g 0%
Net carbs 32.4g 14.7g N/A
Calcium 11mg 10mg 0%
Sugar 13.67g N/A
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.026mg 0%
Threonine 0.054mg 0%
Isoleucine 0.073mg 0%
Leucine 0.129mg 0%
Lysine 0.07mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.088mg 0%
Valine 0.084mg 0%
Histidine 0.038mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple pie Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Apple pie
15%
Pomegranate
Minerals Daily Need Coverage Score
15%
Apple pie
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 263mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 3.677g)
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 41)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $1)
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.
Which food is richer in vitamins?
?
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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.