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Apricot vs Pomegranate - In-Depth Nutrition Comparison

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What are the differences between Apricot and Pomegranate?

  • Pomegranate is richer than Apricot in Vitamin K, Vitamin A RAE, Copper, Fiber, and Folate.
  • Pomegranate's daily need coverage for Vitamin K is 11% more.

We used Apricots, raw and Pomegranates, raw types in this article.

Infographic

Apricot vs Pomegranate infographic
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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 more Calcium +30%
Contains more Iron +30%
Contains less Sodium -66.7%
Contains more Magnesium +20%
Contains more Phosphorus +56.5%
Contains more Zinc +75%
Contains more Copper +102.6%
Equal in Potassium - 236
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 15% 8% 10% 23% 1% 6% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +30%
Contains more Iron +30%
Contains less Sodium -66.7%
Contains more Magnesium +20%
Contains more Phosphorus +56.5%
Contains more Zinc +75%
Contains more Copper +102.6%
Equal in Potassium - 236

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 E +48.3%
Contains more Vitamin B3 +104.8%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +38.9%
Contains more Folate +322.2%
Contains more Vitamin K +397%
Equal in Vitamin C - 10.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin E +48.3%
Contains more Vitamin B3 +104.8%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +38.9%
Contains more Folate +322.2%
Contains more Vitamin K +397%
Equal in Vitamin C - 10.2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apricot Pomegranate
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Apricot Pomegranate Opinion
Net carbs 9.12g 14.7g Pomegranate
Protein 1.4g 1.67g Pomegranate
Fats 0.39g 1.17g Pomegranate
Carbs 11.12g 18.7g Pomegranate
Calories 48kcal 83kcal Pomegranate
Starch g g
Fructose 0.94g g Apricot
Sugar 9.24g 13.67g Apricot
Fiber 2g 4g Pomegranate
Calcium 13mg 10mg Apricot
Iron 0.39mg 0.3mg Apricot
Magnesium 10mg 12mg Pomegranate
Phosphorus 23mg 36mg Pomegranate
Potassium 259mg 236mg Apricot
Sodium 1mg 3mg Apricot
Zinc 0.2mg 0.35mg Pomegranate
Copper 0.078mg 0.158mg Pomegranate
Vitamin A 1279IU 0IU Apricot
Vitamin E 0.89mg 0.6mg Apricot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 10.2mg Pomegranate
Vitamin B1 0.03mg 0.067mg Pomegranate
Vitamin B2 0.04mg 0.053mg Pomegranate
Vitamin B3 0.6mg 0.293mg Apricot
Vitamin B5 0.24mg 0.377mg Pomegranate
Vitamin B6 0.054mg 0.075mg Pomegranate
Folate 9µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 16.4µg Pomegranate
Tryptophan 0.015mg mg Apricot
Threonine 0.047mg mg Apricot
Isoleucine 0.041mg mg Apricot
Leucine 0.077mg mg Apricot
Lysine 0.097mg mg Apricot
Methionine 0.006mg mg Apricot
Phenylalanine 0.052mg mg Apricot
Valine 0.047mg mg Apricot
Histidine 0.027mg mg Apricot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.12g Apricot
Monounsaturated Fat 0.17g 0.093g Apricot
Polyunsaturated fat 0.077g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apricot Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Apricot
16
Pomegranate
Mineral Summary Score
11
Apricot
15
Pomegranate

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 food.
Protein
8%
Apricot
10%
Pomegranate
Carbohydrates
11%
Apricot
19%
Pomegranate
Fats
2%
Apricot
5%
Pomegranate

Comparison summary

Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Apricot
Apricot is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Apricot
Apricot is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 34)
Which food is cheaper?
Apricot
Apricot is cheaper (difference - $0.5)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.