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  6. Apricot vs. Pomegranate

Apricot vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between apricots and pomegranate?

  • Apricots are higher in vitamin A, yet pomegranate is higher in vitamin K, copper, fiber, and folate.
  • Apricots' daily need coverage for vitamin A is 26% 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" 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 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
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 CalciumCalcium +30%
Contains more IronIron +30%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +20%
Contains more CopperCopper +102.6%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +56.5%
Contains more ManganeseManganese +54.5%
Contains more SeleniumSelenium +400%
~equal in Potassium ~236mg

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 33% 32% 18% 0% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8% 1.5%
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 EVitamin E +48.3%
Contains more Vitamin B3Vitamin B3 +104.8%
Contains more Vitamin B1Vitamin B1 +123.3%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin KVitamin K +397%
Contains more FolateFolate +322.2%
Contains more CholineCholine +171.4%
~equal in Vitamin C ~10.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apricot Pomegranate DV% diff.
Vitamin A 96µg 0µg 11%
Vitamin K 3.3µg 16.4µg 11%
Copper 0.078mg 0.158mg 9%
Fiber 2g 4g 8%
Folate 9µg 38µg 7%
Vitamin B1 0.03mg 0.067mg 3%
Carbs 11.12g 18.7g 3%
Vitamin B5 0.24mg 0.377mg 3%
Phosphorus 23mg 36mg 2%
Vitamin B6 0.054mg 0.075mg 2%
Vitamin B3 0.6mg 0.293mg 2%
Manganese 0.077mg 0.119mg 2%
Vitamin E 0.89mg 0.6mg 2%
Calories 48kcal 83kcal 2%
Zinc 0.2mg 0.35mg 1%
Protein 1.4g 1.67g 1%
Fats 0.39g 1.17g 1%
Vitamin B2 0.04mg 0.053mg 1%
Choline 2.8mg 7.6mg 1%
Selenium 0.1µg 0.5µg 1%
Potassium 259mg 236mg 1%
Fructose 0.94g 1%
Iron 0.39mg 0.3mg 1%
Vitamin C 10mg 10.2mg 0%
Net carbs 9.12g 14.7g N/A
Magnesium 10mg 12mg 0%
Calcium 13mg 10mg 0%
Sugar 9.24g 13.67g N/A
Sodium 1mg 3mg 0%
Saturated fat 0.027g 0.12g 0%
Monounsaturated fat 0.17g 0.093g 0%
Polyunsaturated fat 0.077g 0.079g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.041mg 0%
Leucine 0.077mg 0%
Lysine 0.097mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.052mg 0%
Valine 0.047mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 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 OtherOther +39.6%
Contains more ProteinProtein +19.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +68.2%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 62% 28%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 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 -77.5%
Contains more Mono. FatMonounsaturated fat +82.8%
~equal in Polyunsaturated fat ~0.079g

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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. 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.