Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Apple
  5. Compare
  6. Apple vs. Pomegranate

Apple vs. Pomegranate — In-Depth Nutrition Comparison

Compare

How are apples and pomegranate different?

  • Pomegranate has more copper, vitamin K, folate, fiber, vitamin B5, and vitamin C than apples.
  • Daily need coverage for copper for pomegranate is 15% higher.

Apples, raw, with skin and Pomegranates, raw are the varieties used in this article.

Infographic

Apple 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 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 less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +120.6%
Contains more IronIron +150%
Contains more CopperCopper +485.2%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +227.3%
Contains more ManganeseManganese +240%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
1
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 CVitamin C +121.7%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +294.1%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B3Vitamin B3 +222%
Contains more Vitamin B5Vitamin B5 +518%
Contains more Vitamin B6Vitamin B6 +82.9%
Contains more Vitamin KVitamin K +645.5%
Contains more FolateFolate +1166.7%
Contains more CholineCholine +123.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Pomegranate DV% diff.
Copper 0.027mg 0.158mg 15%
Vitamin K 2.2µg 16.4µg 12%
Folate 3µg 38µg 9%
Fructose 5.9g 7%
Fiber 2.4g 4g 6%
Vitamin C 4.6mg 10.2mg 6%
Vitamin B5 0.061mg 0.377mg 6%
Manganese 0.035mg 0.119mg 4%
Phosphorus 11mg 36mg 4%
Vitamin B1 0.017mg 0.067mg 4%
Potassium 107mg 236mg 4%
Zinc 0.04mg 0.35mg 3%
Vitamin B6 0.041mg 0.075mg 3%
Vitamin E 0.18mg 0.6mg 3%
Protein 0.26g 1.67g 3%
Calories 52kcal 83kcal 2%
Carbs 13.81g 18.7g 2%
Fats 0.17g 1.17g 2%
Iron 0.12mg 0.3mg 2%
Magnesium 5mg 12mg 2%
Vitamin B2 0.026mg 0.053mg 2%
Choline 3.4mg 7.6mg 1%
Selenium 0µg 0.5µg 1%
Vitamin B3 0.091mg 0.293mg 1%
Net carbs 11.41g 14.7g N/A
Calcium 6mg 10mg 0%
Sugar 10.39g 13.67g N/A
Starch 0.05g 0%
Sodium 1mg 3mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.028g 0.12g 0%
Monounsaturated fat 0.007g 0.093g 0%
Polyunsaturated fat 0.051g 0.079g 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 +542.3%
Contains more FatsFats +588.2%
Contains more CarbsCarbs +35.4%
Contains more OtherOther +165%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +1228.6%
Contains more Poly. FatPolyunsaturated fat +54.9%

People also compare

Apple
Apple vs Banana
Banana
Apple
Apple vs Grape
Grape
Apple
Apple vs Mango
Mango
Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.