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Common plum vs Pomegranate - In-Depth Nutrition Comparison

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A recap on differences between Common plum and Pomegranate

  • Pomegranate is higher than Common plum in Copper, Fiber, Vitamin K, and Folate.
  • Pomegranate covers your daily Copper needs 11% more than Common plum.

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

Infographic

Common plum 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 less Sodium -100%
Contains more Iron +76.5%
Contains more Calcium +66.7%
Contains more Potassium +50.3%
Contains more Magnesium +71.4%
Contains more Copper +177.2%
Contains more Zinc +250%
Contains more Phosphorus +125%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains less Sodium -100%
Contains more Iron +76.5%
Contains more Calcium +66.7%
Contains more Potassium +50.3%
Contains more Magnesium +71.4%
Contains more Copper +177.2%
Contains more Zinc +250%
Contains more Phosphorus +125%

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 +42.3%
Contains more Vitamin E +130.8%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +158.6%
Contains more Vitamin K +156.3%
Contains more Folate +660%
Equal in Vitamin C - 10.2
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
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 +42.3%
Contains more Vitamin E +130.8%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +158.6%
Contains more Vitamin K +156.3%
Contains more Folate +660%
Equal in Vitamin C - 10.2

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 plum Pomegranate
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Common plum Pomegranate Opinion
Calories 46kcal 83kcal Pomegranate
Protein 0.7g 1.67g Pomegranate
Fats 0.28g 1.17g Pomegranate
Vitamin C 9.5mg 10.2mg Pomegranate
Net carbs 10.02g 14.7g Pomegranate
Carbs 11.42g 18.7g Pomegranate
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.17mg 0.3mg Pomegranate
Calcium 6mg 10mg Pomegranate
Potassium 157mg 236mg Pomegranate
Magnesium 7mg 12mg Pomegranate
Sugar 9.92g 13.67g Common plum
Fiber 1.4g 4g Pomegranate
Copper 0.057mg 0.158mg Pomegranate
Zinc 0.1mg 0.35mg Pomegranate
Starch 0g g Common plum
Phosphorus 16mg 36mg Pomegranate
Sodium 0mg 3mg Common plum
Vitamin A 345IU 0IU Common plum
Vitamin E 0.26mg 0.6mg Pomegranate
Vitamin D 0µg 0µg
Vitamin B1 0.028mg 0.067mg Pomegranate
Vitamin B2 0.026mg 0.053mg Pomegranate
Vitamin B3 0.417mg 0.293mg Common plum
Vitamin B5 0.135mg 0.377mg Pomegranate
Vitamin B6 0.029mg 0.075mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 6.4µg 16.4µg Pomegranate
Folate 5µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.017g 0.12g Common plum
Monounsaturated Fat 0.134g 0.093g Common plum
Polyunsaturated fat 0.044g 0.079g Pomegranate
Tryptophan 0.009mg mg Common plum
Threonine 0.01mg mg Common plum
Isoleucine 0.014mg mg Common plum
Leucine 0.015mg mg Common plum
Lysine 0.016mg mg Common plum
Methionine 0.008mg mg Common plum
Phenylalanine 0.014mg mg Common plum
Valine 0.016mg mg Common plum
Histidine 0.009mg mg Common plum
Fructose 3.07g g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 plum
16
Pomegranate
Mineral Summary Score
7
Common plum
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
4%
Common plum
10%
Pomegranate
Carbohydrates
11%
Common plum
19%
Pomegranate
Fats
1%
Common plum
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Common plum
Common plum is lower in Sugar (difference - 3.75g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 53)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.