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Avocado vs Pomegranate - In-Depth Nutrition Comparison

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Summary of differences between Avocado and Pomegranate

  • Pomegranate has less Vitamin B5, Vitamin B6, Fiber, Folate, Vitamin E , Vitamin B3, Potassium, and Vitamin B2 than Avocado.
  • Avocado covers your daily need of Vitamin B5 20% more than Pomegranate.
  • Avocado has 18 times more Saturated Fat than Pomegranate. While Avocado has 2.126g of Saturated Fat, Pomegranate has only 0.12g.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Pomegranates, raw.

Infographic

Avocado 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 Iron +83.3%
Contains more Calcium +20%
Contains more Potassium +105.5%
Contains more Magnesium +141.7%
Contains more Copper +20.3%
Contains more Zinc +82.9%
Contains more Phosphorus +44.4%
Contains less Sodium -57.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +83.3%
Contains more Calcium +20%
Contains more Potassium +105.5%
Contains more Magnesium +141.7%
Contains more Copper +20.3%
Contains more Zinc +82.9%
Contains more Phosphorus +44.4%
Contains less Sodium -57.1%

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 +245%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +493.2%
Contains more Vitamin B5 +268.4%
Contains more Vitamin B6 +242.7%
Contains more Vitamin K +28%
Contains more Folate +113.2%
Equal in Vitamin C - 10.2
Equal in Vitamin B1 - 0.067
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin A +∞%
Contains more Vitamin E +245%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +493.2%
Contains more Vitamin B5 +268.4%
Contains more Vitamin B6 +242.7%
Contains more Vitamin K +28%
Contains more Folate +113.2%
Equal in Vitamin C - 10.2
Equal in Vitamin B1 - 0.067

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.
Avocado Pomegranate
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Pomegranate Opinion
Calories 160kcal 83kcal Avocado
Protein 2g 1.67g Avocado
Fats 14.66g 1.17g Avocado
Vitamin C 10mg 10.2mg Pomegranate
Net carbs 1.83g 14.7g Pomegranate
Carbs 8.53g 18.7g Pomegranate
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.55mg 0.3mg Avocado
Calcium 12mg 10mg Avocado
Potassium 485mg 236mg Avocado
Magnesium 29mg 12mg Avocado
Sugar 0.66g 13.67g Avocado
Fiber 6.7g 4g Avocado
Copper 0.19mg 0.158mg Avocado
Zinc 0.64mg 0.35mg Avocado
Starch 0.11g g Avocado
Phosphorus 52mg 36mg Avocado
Sodium 7mg 3mg Pomegranate
Vitamin A 146IU 0IU Avocado
Vitamin E 2.07mg 0.6mg Avocado
Vitamin D 0µg 0µg
Vitamin B1 0.067mg 0.067mg
Vitamin B2 0.13mg 0.053mg Avocado
Vitamin B3 1.738mg 0.293mg Avocado
Vitamin B5 1.389mg 0.377mg Avocado
Vitamin B6 0.257mg 0.075mg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 16.4µg Avocado
Folate 81µg 38µg Avocado
Trans Fat 0g 0g
Saturated Fat 2.126g 0.12g Pomegranate
Monounsaturated Fat 9.799g 0.093g Avocado
Polyunsaturated fat 1.816g 0.079g Avocado
Tryptophan 0.025mg mg Avocado
Threonine 0.073mg mg Avocado
Isoleucine 0.084mg mg Avocado
Leucine 0.143mg mg Avocado
Lysine 0.132mg mg Avocado
Methionine 0.038mg mg Avocado
Phenylalanine 0.097mg mg Avocado
Valine 0.107mg mg Avocado
Histidine 0.049mg mg Avocado
Fructose 0.12g g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35
Avocado
16
Pomegranate
Mineral Summary Score
24
Avocado
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
12%
Avocado
10%
Pomegranate
Carbohydrates
9%
Avocado
19%
Pomegranate
Fats
68%
Avocado
5%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 2.006g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 13.01g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 40)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.