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Common fig vs Pomegranate - In-Depth Nutrition Comparison

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A recap on differences between Common fig and Pomegranate

  • Pomegranate is higher than Common fig in Copper, Vitamin K, Vitamin C, and Folate.
  • Common fig contains 4 times more Calcium than Pomegranate. While Common fig contains 35mg of Calcium, Pomegranate contains only 10mg.
  • The amount of Sugar in Pomegranate is lower.

Food varieties used in this article are Figs, raw and Pomegranates, raw.

Infographic

Common fig 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +23.3%
Contains more Calcium +250%
Contains more Magnesium +41.7%
Contains less Sodium -66.7%
Contains more Copper +125.7%
Contains more Zinc +133.3%
Contains more Phosphorus +157.1%
Equal in Potassium - 236
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 11% 21% 13% 24% 5% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +23.3%
Contains more Calcium +250%
Contains more Magnesium +41.7%
Contains less Sodium -66.7%
Contains more Copper +125.7%
Contains more Zinc +133.3%
Contains more Phosphorus +157.1%
Equal in Potassium - 236

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B6 +50.7%
Contains more Vitamin C +410%
Contains more Vitamin E +445.5%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +25.7%
Contains more Vitamin K +248.9%
Contains more Folate +533.3%
Equal in Vitamin B2 - 0.053
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 9% 3% 0% 15% 12% 8% 18% 27% 0% 12% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B6 +50.7%
Contains more Vitamin C +410%
Contains more Vitamin E +445.5%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +25.7%
Contains more Vitamin K +248.9%
Contains more Folate +533.3%
Equal in Vitamin B2 - 0.053

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Common fig
16
Pomegranate
Mineral Summary Score
11
Common fig
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Common fig
10%
Pomegranate
Carbohydrates
19%
Common fig
19%
Pomegranate
Fats
1%
Common fig
5%
Pomegranate

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Common fig Pomegranate
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common fig Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 2.59g)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food contains less Sodium?
Common fig
Common fig contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Common fig
Common fig is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Common fig
Common fig is lower in glycemic index (difference - 61)
Which food is cheaper?
Common fig
Common fig is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Common fig Pomegranate Opinion
Calories 74 83 Pomegranate
Protein 0.75 1.67 Pomegranate
Fats 0.3 1.17 Pomegranate
Vitamin C 2 10.2 Pomegranate
Carbs 19.18 18.7 Common fig
Cholesterol 0 0
Vitamin D 0 0
Iron 0.37 0.3 Common fig
Calcium 35 10 Common fig
Potassium 232 236 Pomegranate
Magnesium 17 12 Common fig
Sugar 16.26 13.67 Pomegranate
Fiber 2.9 4 Pomegranate
Copper 0.07 0.158 Pomegranate
Zinc 0.15 0.35 Pomegranate
Starch
Phosphorus 14 36 Pomegranate
Sodium 1 3 Common fig
Vitamin A 142 0 Common fig
Vitamin E 0.11 0.6 Pomegranate
Vitamin D 0 0
Vitamin B1 0.06 0.067 Pomegranate
Vitamin B2 0.05 0.053 Pomegranate
Vitamin B3 0.4 0.293 Common fig
Vitamin B5 0.3 0.377 Pomegranate
Vitamin B6 0.113 0.075 Common fig
Vitamin B12 0 0
Vitamin K 4.7 16.4 Pomegranate
Folate 6 38 Pomegranate
Trans Fat 0 0
Saturated Fat 0.06 0.12 Common fig
Monounsaturated Fat 0.066 0.093 Pomegranate
Polyunsaturated fat 0.144 0.079 Common fig
Tryptophan 0.006 Common fig
Threonine 0.024 Common fig
Isoleucine 0.023 Common fig
Leucine 0.033 Common fig
Lysine 0.03 Common fig
Methionine 0.006 Common fig
Phenylalanine 0.018 Common fig
Valine 0.028 Common fig
Histidine 0.011 Common fig
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Common fig - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.