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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +20%
Contains more Iron +83.3%
Contains more Magnesium +141.7%
Contains more Phosphorus +44.4%
Contains more Potassium +105.5%
Contains more Zinc +82.9%
Contains more Copper +20.3%
Contains more Manganese +19.3%
Contains less Sodium -57.1%
Contains more Selenium +25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +20%
Contains more Iron +83.3%
Contains more Magnesium +141.7%
Contains more Phosphorus +44.4%
Contains more Potassium +105.5%
Contains more Zinc +82.9%
Contains more Copper +20.3%
Contains more Manganese +19.3%
Contains less Sodium -57.1%
Contains more Selenium +25%

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 +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 Folate +113.2%
Contains more Choline +86.8%
Contains more Vitamin K +28%
Equal in Vitamin C - 10.2
Equal in Vitamin B1 - 0.067
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
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 +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 Folate +113.2%
Contains more Choline +86.8%
Contains more Vitamin K +28%
Equal in Vitamin C - 10.2
Equal in Vitamin B1 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.8%
Contains more Fats +1153%
Contains more Other +198.1%
Contains more Carbs +119.2%
Equal in Water - 77.93
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +19.8%
Contains more Fats +1153%
Contains more Other +198.1%
Contains more Carbs +119.2%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10436.6%
Contains more Polyunsaturated fat +2198.7%
Contains less Saturated Fat -94.4%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +10436.6%
Contains more Polyunsaturated fat +2198.7%
Contains less Saturated Fat -94.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 1.83g 14.7g Pomegranate
Protein 2g 1.67g Avocado
Fats 14.66g 1.17g Avocado
Carbs 8.53g 18.7g Pomegranate
Calories 160kcal 83kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 13.67g Avocado
Fiber 6.7g 4g Avocado
Calcium 12mg 10mg Avocado
Iron 0.55mg 0.3mg Avocado
Magnesium 29mg 12mg Avocado
Phosphorus 52mg 36mg Avocado
Potassium 485mg 236mg Avocado
Sodium 7mg 3mg Pomegranate
Zinc 0.64mg 0.35mg Avocado
Copper 0.19mg 0.158mg Avocado
Manganese 0.142mg 0.119mg Avocado
Selenium 0.4µg 0.5µg Pomegranate
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0.6mg Avocado
Vitamin C 10mg 10.2mg Pomegranate
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
Folate 81µg 38µg Avocado
Choline 14.2mg 7.6mg Avocado
Vitamin K 21µg 16.4µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 2.126g 0.12g Pomegranate
Monounsaturated Fat 9.799g 0.093g Avocado
Polyunsaturated fat 1.816g 0.079g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
33%
Avocado
15%
Pomegranate
Minerals Daily Need Coverage Score
21%
Avocado
14%
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

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. 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.