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Apple vs. Pomegranate — In-Depth Nutrition Comparison

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How are Apple and Pomegranate different?

  • Pomegranate has more Copper, Vitamin K, Folate, Fiber, Vitamin B5, and Vitamin C than Apple.
  • Daily need coverage for Copper from 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.
Contains less Sodium -66.7%
Contains more Calcium +66.7%
Contains more Iron +150%
Contains more Magnesium +140%
Contains more Phosphorus +227.3%
Contains more Potassium +120.6%
Contains more Zinc +775%
Contains more Copper +485.2%
Contains more Manganese +240%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
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 Calcium +66.7%
Contains more Iron +150%
Contains more Magnesium +140%
Contains more Phosphorus +227.3%
Contains more Potassium +120.6%
Contains more Zinc +775%
Contains more Copper +485.2%
Contains more Manganese +240%
Contains more Selenium +∞%

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
1
:
Contains more Vitamin A +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +121.7%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B3 +222%
Contains more Vitamin B5 +518%
Contains more Vitamin B6 +82.9%
Contains more Folate +1166.7%
Contains more Choline +123.5%
Contains more Vitamin K +645.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 2% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Contains more Vitamin A +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +121.7%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B3 +222%
Contains more Vitamin B5 +518%
Contains more Vitamin B6 +82.9%
Contains more Folate +1166.7%
Contains more Choline +123.5%
Contains more Vitamin K +645.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +542.3%
Contains more Fats +588.2%
Contains more Carbs +35.4%
Contains more Other +165%
Equal in Water - 77.93
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 Protein +542.3%
Contains more Fats +588.2%
Contains more Carbs +35.4%
Contains more Other +165%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +1228.6%
Contains more Polyunsaturated fat +54.9%
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +1228.6%
Contains more Polyunsaturated fat +54.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Pomegranate Opinion
Net carbs 11.41g 14.7g Pomegranate
Protein 0.26g 1.67g Pomegranate
Fats 0.17g 1.17g Pomegranate
Carbs 13.81g 18.7g Pomegranate
Calories 52kcal 83kcal Pomegranate
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g 13.67g Apple
Fiber 2.4g 4g Pomegranate
Calcium 6mg 10mg Pomegranate
Iron 0.12mg 0.3mg Pomegranate
Magnesium 5mg 12mg Pomegranate
Phosphorus 11mg 36mg Pomegranate
Potassium 107mg 236mg Pomegranate
Sodium 1mg 3mg Apple
Zinc 0.04mg 0.35mg Pomegranate
Copper 0.027mg 0.158mg Pomegranate
Manganese 0.035mg 0.119mg Pomegranate
Selenium 0µg 0.5µg Pomegranate
Vitamin A 54IU 0IU Apple
Vitamin A RAE 3µg 0µg Apple
Vitamin E 0.18mg 0.6mg Pomegranate
Vitamin C 4.6mg 10.2mg Pomegranate
Vitamin B1 0.017mg 0.067mg Pomegranate
Vitamin B2 0.026mg 0.053mg Pomegranate
Vitamin B3 0.091mg 0.293mg Pomegranate
Vitamin B5 0.061mg 0.377mg Pomegranate
Vitamin B6 0.041mg 0.075mg Pomegranate
Folate 3µg 38µg Pomegranate
Choline 3.4mg 7.6mg Pomegranate
Vitamin K 2.2µg 16.4µg Pomegranate
Tryptophan 0.001mg Apple
Threonine 0.006mg Apple
Isoleucine 0.006mg Apple
Leucine 0.013mg Apple
Lysine 0.012mg Apple
Methionine 0.001mg Apple
Phenylalanine 0.006mg Apple
Valine 0.012mg Apple
Histidine 0.005mg Apple
Saturated Fat 0.028g 0.12g Apple
Monounsaturated Fat 0.007g 0.093g Pomegranate
Polyunsaturated fat 0.051g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple 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
4%
Apple
15%
Pomegranate
Minerals Daily Need Coverage Score
4%
Apple
14%
Pomegranate

Comparison summary

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 is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 3.28g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 36)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.5)
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. 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.