Avocado vs. Pomegranate — In-Depth Nutrition Comparison
Compare
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
Infographic link
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%
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
Vitamin K
+28%
Equal in Vitamin C - 10.2
Equal in Vitamin B1 - 0.067
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
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
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
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%
Saturated Fat:
2.126 g
Monounsaturated Fat:
9.799 g
Polyunsaturated fat:
1.816 g
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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.83g | 14.7g |
|
| Protein | 2g | 1.67g |
|
| Fats | 14.66g | 1.17g |
|
| Carbs | 8.53g | 18.7g |
|
| Calories | 160kcal | 83kcal |
|
| Starch | 0.11g |
|
|
| Fructose | 0.12g |
|
|
| Sugar | 0.66g | 13.67g |
|
| Fiber | 6.7g | 4g |
|
| Calcium | 12mg | 10mg |
|
| Iron | 0.55mg | 0.3mg |
|
| Magnesium | 29mg | 12mg |
|
| Phosphorus | 52mg | 36mg |
|
| Potassium | 485mg | 236mg |
|
| Sodium | 7mg | 3mg |
|
| Zinc | 0.64mg | 0.35mg |
|
| Copper | 0.19mg | 0.158mg |
|
| Manganese | 0.142mg | 0.119mg |
|
| Selenium | 0.4µg | 0.5µg |
|
| Vitamin A | 146IU | 0IU |
|
| Vitamin A RAE | 7µg | 0µg |
|
| Vitamin E | 2.07mg | 0.6mg |
|
| Vitamin C | 10mg | 10.2mg |
|
| Vitamin B1 | 0.067mg | 0.067mg | |
| Vitamin B2 | 0.13mg | 0.053mg |
|
| Vitamin B3 | 1.738mg | 0.293mg |
|
| Vitamin B5 | 1.389mg | 0.377mg |
|
| Vitamin B6 | 0.257mg | 0.075mg |
|
| Folate | 81µg | 38µg |
|
| Vitamin K | 21µg | 16.4µg |
|
| Tryptophan | 0.025mg |
|
|
| Threonine | 0.073mg |
|
|
| Isoleucine | 0.084mg |
|
|
| Leucine | 0.143mg |
|
|
| Lysine | 0.132mg |
|
|
| Methionine | 0.038mg |
|
|
| Phenylalanine | 0.097mg |
|
|
| Valine | 0.107mg |
|
|
| Histidine | 0.049mg |
|
|
| Saturated Fat | 2.126g | 0.12g |
|
| Monounsaturated Fat | 9.799g | 0.093g |
|
| Polyunsaturated fat | 1.816g | 0.079g |
|
| Omega-6 - Gamma-linoleic acid | 0.015g |
|
|
| Omega-3 - ALA | 0.111g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
35%
16%
Minerals Daily Need Coverage Score
21%
14%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pomegranate is lower in Saturated Fat (difference - 2.006g)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 13.01g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 40)
Which food is cheaper?
Avocado is cheaper (difference - $0.2)
Which food is richer in minerals?
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)