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Apricot vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between Apricot and Pomegranate?

  • Apricot is higher in Vitamin A RAE, yet Pomegranate is higher in Vitamin K, Copper, Fiber, and Folate.
  • Pomegranate's daily need coverage for Vitamin K is 11% more.
  • The amount of Sugar in Apricot is lower.

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.
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%
Contains more Manganese +54.5%
Contains more Selenium +400%
Equal in Potassium - 236
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 8% 10% 23% 1% 6% 27% 11% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
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%
Contains more Manganese +54.5%
Contains more Selenium +400%
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" charts 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 Choline +171.4%
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 Choline Vitamin K 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 2% 9%
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 +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 Choline +171.4%
Contains more Vitamin K +397%
Equal in Vitamin C - 10.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.8%
Contains more Other +39.6%
Contains more Protein +19.3%
Contains more Fats +200%
Contains more Carbs +68.2%
Equal in Water - 77.93
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 Water +10.8%
Contains more Other +39.6%
Contains more Protein +19.3%
Contains more Fats +200%
Contains more Carbs +68.2%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +82.8%
Equal in Polyunsaturated fat - 0.079
10% 62% 28%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.17 g
Polyunsaturated fat: 0.077 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +82.8%
Equal in Polyunsaturated fat - 0.079

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apricot 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 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
Fructose 0.94g 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
Manganese 0.077mg 0.119mg Pomegranate
Selenium 0.1µg 0.5µg Pomegranate
Vitamin A 1279IU 0IU Apricot
Vitamin A RAE 96µg 0µg Apricot
Vitamin E 0.89mg 0.6mg Apricot
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
Choline 2.8mg 7.6mg Pomegranate
Vitamin K 3.3µg 16.4µg Pomegranate
Tryptophan 0.015mg Apricot
Threonine 0.047mg Apricot
Isoleucine 0.041mg Apricot
Leucine 0.077mg Apricot
Lysine 0.097mg Apricot
Methionine 0.006mg Apricot
Phenylalanine 0.052mg Apricot
Valine 0.047mg Apricot
Histidine 0.027mg Apricot
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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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
15%
Apricot
15%
Pomegranate
Minerals Daily Need Coverage Score
10%
Apricot
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?
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)

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.