Chokecherries vs. Pomegranate — In-Depth Nutrition Comparison
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A recap on differences between chokecherries and pomegranate
- Chokecherries are higher in fiber, vitamin K, and vitamin B6, yet pomegranate is higher in vitamin C, copper, and folate.
- Chokecherries cover your daily fiber needs 52% more than pomegranate.
- Chokecherries contain 4 times more calcium than pomegranate. While chokecherries contain 40mg of calcium, pomegranate contains only 10mg.
Food varieties used in this article are Chokecherries, raw, pitted (Shoshone Bannock) and Pomegranates, raw.
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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 MagnesiumMagnesium | +75% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +30.9% |
| Contains more IronIron | +33.3% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +61.3% |
| Contains more SeleniumSelenium | +240% |
| Contains more CopperCopper | +132.4% |
| Contains more ZincZinc | +84.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +25% |
| Contains more Vitamin B3Vitamin B3 | +129.4% |
| Contains more Vitamin B6Vitamin B6 | +157.3% |
| Contains more Vitamin KVitamin K | +78.7% |
| Contains more Vitamin CVitamin C | +1357.1% |
| Contains more Vitamin B1Vitamin B1 | +131% |
| Contains more Vitamin B5Vitamin B5 | +14.2% |
| Contains more FolateFolate | +280% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.89 g
Fats:
0.98 g
Carbs:
33.88 g
Water:
61.5 g
Other:
0.75 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +73.1% |
| Contains more CarbsCarbs | +81.2% |
| Contains more OtherOther | +41.5% |
| Contains more FatsFats | +19.4% |
| Contains more WaterWater | +26.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 17g | 4g | 52% |
| Vitamin C | 0.7mg | 10.2mg | 11% |
| Vitamin K | 29.3µg | 16.4µg | 11% |
| Copper | 0.068mg | 0.158mg | 10% |
| Vitamin B6 | 0.193mg | 0.075mg | 9% |
| Fructose | 5.38g | 7% | |
| Folate | 10µg | 38µg | 7% |
| Carbs | 33.88g | 18.7g | 5% |
| Calories | 156kcal | 83kcal | 4% |
| Vitamin B1 | 0.029mg | 0.067mg | 3% |
| Calcium | 40mg | 10mg | 3% |
| Manganese | 0.192mg | 0.119mg | 3% |
| Vitamin B3 | 0.672mg | 0.293mg | 2% |
| Potassium | 309mg | 236mg | 2% |
| Protein | 2.89g | 1.67g | 2% |
| Magnesium | 21mg | 12mg | 2% |
| Selenium | 1.7µg | 0.5µg | 2% |
| Polyunsaturated fat | 0.079g | 1% | |
| Saturated fat | 0.12g | 1% | |
| Choline | 7.6mg | 1% | |
| Vitamin B5 | 0.33mg | 0.377mg | 1% |
| Iron | 0.4mg | 0.3mg | 1% |
| Phosphorus | 45mg | 36mg | 1% |
| Vitamin E | 0.75mg | 0.6mg | 1% |
| Zinc | 0.19mg | 0.35mg | 1% |
| Fats | 0.98g | 1.17g | 0% |
| Net carbs | 16.88g | 14.7g | N/A |
| Sugar | 14.22g | 13.67g | N/A |
| Starch | 0.87g | 0% | |
| Sodium | 2mg | 3mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B2 | 0.058mg | 0.053mg | 0% |
| Monounsaturated fat | 0.093g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
15%
Minerals Daily Need Coverage Score
15%
14%
Comparison summary
Which food is lower in Sugar?
Pomegranate is lower in Sugar (difference - 0.55g)
Which food is lower in Cholesterol?
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Chokecherries contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Chokecherries is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Chokecherries is lower in glycemic index (difference - 0)
Which food is cheaper?
Chokecherries is cheaper (difference - $1)
Which food is richer in minerals?
Chokecherries is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.