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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +250%
Contains more Iron +23.3%
Contains more Magnesium +41.7%
Contains less Sodium -66.7%
Contains more Phosphorus +157.1%
Contains more Zinc +133.3%
Contains more Copper +125.7%
Equal in Potassium - 236
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 14% 13% 6% 21% 1% 5% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +250%
Contains more Iron +23.3%
Contains more Magnesium +41.7%
Contains less Sodium -66.7%
Contains more Phosphorus +157.1%
Contains more Zinc +133.3%
Contains more Copper +125.7%
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 E +445.5%
Contains more Vitamin C +410%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +25.7%
Contains more Folate +533.3%
Contains more Vitamin K +248.9%
Equal in Vitamin B2 - 0.053
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B6 +50.7%
Contains more Vitamin E +445.5%
Contains more Vitamin C +410%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +25.7%
Contains more Folate +533.3%
Contains more Vitamin K +248.9%
Equal in Vitamin B2 - 0.053

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

All nutrients comparison - raw data values

Nutrient Common fig Pomegranate Opinion
Net carbs 16.28g 14.7g Common fig
Protein 0.75g 1.67g Pomegranate
Fats 0.3g 1.17g Pomegranate
Carbs 19.18g 18.7g Common fig
Calories 74kcal 83kcal Pomegranate
Starch g g
Fructose g g
Sugar 16.26g 13.67g Pomegranate
Fiber 2.9g 4g Pomegranate
Calcium 35mg 10mg Common fig
Iron 0.37mg 0.3mg Common fig
Magnesium 17mg 12mg Common fig
Phosphorus 14mg 36mg Pomegranate
Potassium 232mg 236mg Pomegranate
Sodium 1mg 3mg Common fig
Zinc 0.15mg 0.35mg Pomegranate
Copper 0.07mg 0.158mg Pomegranate
Vitamin A 142IU 0IU Common fig
Vitamin E 0.11mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2mg 10.2mg Pomegranate
Vitamin B1 0.06mg 0.067mg Pomegranate
Vitamin B2 0.05mg 0.053mg Pomegranate
Vitamin B3 0.4mg 0.293mg Common fig
Vitamin B5 0.3mg 0.377mg Pomegranate
Vitamin B6 0.113mg 0.075mg Common fig
Folate 6µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 4.7µg 16.4µg Pomegranate
Tryptophan 0.006mg mg Common fig
Threonine 0.024mg mg Common fig
Isoleucine 0.023mg mg Common fig
Leucine 0.033mg mg Common fig
Lysine 0.03mg mg Common fig
Methionine 0.006mg mg Common fig
Phenylalanine 0.018mg mg Common fig
Valine 0.028mg mg Common fig
Histidine 0.011mg mg Common fig
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.06g 0.12g Common fig
Monounsaturated Fat 0.066g 0.093g Pomegranate
Polyunsaturated fat 0.144g 0.079g Common fig

Which food is preferable for your diet?

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

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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

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.

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.