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Plum vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on differences between Plum and Pomegranate

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

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

Infographic

Plum 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -100%
Contains more Calcium +66.7%
Contains more Iron +76.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +125%
Contains more Potassium +50.3%
Contains more Zinc +250%
Contains more Copper +177.2%
Contains more Manganese +128.8%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains less Sodium -100%
Contains more Calcium +66.7%
Contains more Iron +76.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +125%
Contains more Potassium +50.3%
Contains more Zinc +250%
Contains more Copper +177.2%
Contains more Manganese +128.8%
Contains more Selenium +∞%

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.
Plum
2
:
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 Folate +660%
Contains more Choline +300%
Contains more Vitamin K +156.3%
Equal in Vitamin C - 10.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
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 Folate +660%
Contains more Choline +300%
Contains more Vitamin K +156.3%
Equal in Vitamin C - 10.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +11.9%
Contains more Protein +138.6%
Contains more Fats +317.9%
Contains more Carbs +63.7%
Contains more Other +43.2%
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 Water +11.9%
Contains more Protein +138.6%
Contains more Fats +317.9%
Contains more Carbs +63.7%
Contains more Other +43.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +44.1%
Contains more Polyunsaturated fat +79.5%
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +44.1%
Contains more Polyunsaturated fat +79.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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 Plum Pomegranate Opinion
Net carbs 10.02g 14.7g Pomegranate
Protein 0.7g 1.67g Pomegranate
Fats 0.28g 1.17g Pomegranate
Carbs 11.42g 18.7g Pomegranate
Calories 46kcal 83kcal Pomegranate
Fructose 3.07g Plum
Sugar 9.92g 13.67g Plum
Fiber 1.4g 4g Pomegranate
Calcium 6mg 10mg Pomegranate
Iron 0.17mg 0.3mg Pomegranate
Magnesium 7mg 12mg Pomegranate
Phosphorus 16mg 36mg Pomegranate
Potassium 157mg 236mg Pomegranate
Sodium 0mg 3mg Plum
Zinc 0.1mg 0.35mg Pomegranate
Copper 0.057mg 0.158mg Pomegranate
Manganese 0.052mg 0.119mg Pomegranate
Selenium 0µg 0.5µg Pomegranate
Vitamin A 345IU 0IU Plum
Vitamin A RAE 17µg 0µg Plum
Vitamin E 0.26mg 0.6mg Pomegranate
Vitamin C 9.5mg 10.2mg Pomegranate
Vitamin B1 0.028mg 0.067mg Pomegranate
Vitamin B2 0.026mg 0.053mg Pomegranate
Vitamin B3 0.417mg 0.293mg Plum
Vitamin B5 0.135mg 0.377mg Pomegranate
Vitamin B6 0.029mg 0.075mg Pomegranate
Folate 5µg 38µg Pomegranate
Choline 1.9mg 7.6mg Pomegranate
Vitamin K 6.4µg 16.4µg Pomegranate
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g 0.12g Plum
Monounsaturated Fat 0.134g 0.093g Plum
Polyunsaturated fat 0.044g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Plum
15%
Pomegranate
Minerals Daily Need Coverage Score
6%
Plum
14%
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?
Plum
Plum is lower in Sugar (difference - 3.75g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 53)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.