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  6. Avocado vs. Pomegranate

Avocado vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and pomegranate

  • Pomegranate has less vitamin B5, vitamin B6, fiber, folate, vitamin E, vitamin B3, potassium, and vitamin B2 than avocadoes.
  • Avocadoes cover your daily need for vitamin B5, 20% more than pomegranate.
  • Avocadoes have 18 times more saturated fat than pomegranate. While avocadoes have 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +105.5%
Contains more IronIron +83.3%
Contains more CopperCopper +20.3%
Contains more ZincZinc +82.9%
Contains more PhosphorusPhosphorus +44.4%
Contains more ManganeseManganese +19.3%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +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.
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% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 +245%
Contains more Vitamin B2Vitamin B2 +145.3%
Contains more Vitamin B3Vitamin B3 +493.2%
Contains more Vitamin B5Vitamin B5 +268.4%
Contains more Vitamin B6Vitamin B6 +242.7%
Contains more Vitamin KVitamin K +28%
Contains more FolateFolate +113.2%
Contains more CholineCholine +86.8%
~equal in Vitamin C ~10.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Pomegranate DV% diff.
Monounsaturated fat 9.799g 0.093g 24%
Fats 14.66g 1.17g 21%
Vitamin B5 1.389mg 0.377mg 20%
Vitamin B6 0.257mg 0.075mg 14%
Polyunsaturated fat 1.816g 0.079g 12%
Folate 81µg 38µg 11%
Fiber 6.7g 4g 11%
Vitamin E 2.07mg 0.6mg 10%
Saturated fat 2.126g 0.12g 9%
Vitamin B3 1.738mg 0.293mg 9%
Potassium 485mg 236mg 7%
Vitamin B2 0.13mg 0.053mg 6%
Vitamin K 21µg 16.4µg 4%
Calories 160kcal 83kcal 4%
Copper 0.19mg 0.158mg 4%
Magnesium 29mg 12mg 4%
Carbs 8.53g 18.7g 3%
Zinc 0.64mg 0.35mg 3%
Iron 0.55mg 0.3mg 3%
Phosphorus 52mg 36mg 2%
Choline 14.2mg 7.6mg 1%
Vitamin A 7µg 0µg 1%
Manganese 0.142mg 0.119mg 1%
Protein 2g 1.67g 1%
Vitamin C 10mg 10.2mg 0%
Net carbs 1.83g 14.7g N/A
Calcium 12mg 10mg 0%
Sugar 0.66g 13.67g N/A
Starch 0.11g 0%
Sodium 7mg 3mg 0%
Selenium 0.4µg 0.5µg 0%
Vitamin B1 0.067mg 0.067mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +19.8%
Contains more FatsFats +1153%
Contains more OtherOther +198.1%
Contains more CarbsCarbs +119.2%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +10436.6%
Contains more Poly. FatPolyunsaturated fat +2198.7%
Contains less Sat. FatSaturated fat -94.4%

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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. 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.