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  6. Avocado vs. Pomegranate

Avocado vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between avocados and pomegranate

  • Pomegranate has less fats, vitamin B5, vitamin B6, fiber, folate, vitamin E, vitamin B3, potassium, and vitamin B2 than avocados.
  • Avocados cover your daily need for fats 21% more than pomegranate.
  • Avocados have 18 times more saturated fat than pomegranate. While avocados 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 34% 0% 0% 12% 17% 12% 5.5% 23% 17% 0% 41% 29%
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%
~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%
Fiber 6.7g 4g 11%
Folate 81µg 38µg 11%
Vitamin E 2.07mg 0.6mg 10%
Vitamin B3 1.738mg 0.293mg 9%
Saturated fat 2.126g 0.12g 9%
Potassium 485mg 236mg 7%
Omega-3 (ALA) 0.111g 7%
Vitamin B2 0.13mg 0.053mg 6%
Calories 160kcal 83kcal 4%
Magnesium 29mg 12mg 4%
Copper 0.19mg 0.158mg 4%
Vitamin K 21µg 16.4µg 4%
Carbs 8.53g 18.7g 3%
Iron 0.55mg 0.3mg 3%
Zinc 0.64mg 0.35mg 3%
Phosphorus 52mg 36mg 2%
Protein 2g 1.67g 1%
Vitamin A 7µg 0µg 1%
Manganese 0.142mg 0.119mg 1%
Choline 14.2mg 7.6mg 1%
Protein per 100 calories 1.3g 2g N/A
Calories per 10 g protein 800kcal 497kcal N/A
Weight per 100 calories 63g 120g N/A
Unsaturated / Saturated Fat ratio 5.5 1.4 N/A
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-6 (Gamma-linolenic 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 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.