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  6. Dates vs. Pomegranate

Dates vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between dates and pomegranate

  • Dates have more fiber, potassium, iron, magnesium, vitamin B6, manganese, vitamin B3, and copper; however, pomegranate is higher in vitamin K and vitamin C.
  • Dates cover your daily need for fiber, 16% more than pomegranate.
  • Dates have 4 times more vitamin B3 than pomegranate. While dates have 1.274mg of vitamin B3, pomegranate has only 0.293mg.

These are the specific foods used in this comparison Dates, deglet noor and Pomegranates, raw.

Infographic

Dates 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +178%
Contains more IronIron +240%
Contains more CopperCopper +30.4%
Contains more PhosphorusPhosphorus +72.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +120.2%
Contains more SeleniumSelenium +500%
Contains more ZincZinc +20.7%

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.
Dates
Dates
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B2Vitamin B2 +24.5%
Contains more Vitamin B3Vitamin B3 +334.8%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin CVitamin C +2450%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +28.8%
Contains more Vitamin KVitamin K +507.4%
Contains more FolateFolate +100%
Contains more CholineCholine +20.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Pomegranate DV% diff.
Fructose 19.56g 24%
Carbs 75.03g 18.7g 19%
Fiber 8g 4g 16%
Potassium 656mg 236mg 12%
Vitamin K 2.7µg 16.4µg 11%
Vitamin C 0.4mg 10.2mg 11%
Calories 282kcal 83kcal 10%
Iron 1.02mg 0.3mg 9%
Vitamin B6 0.165mg 0.075mg 7%
Magnesium 43mg 12mg 7%
Vitamin B3 1.274mg 0.293mg 6%
Manganese 0.262mg 0.119mg 6%
Selenium 3µg 0.5µg 5%
Folate 19µg 38µg 5%
Copper 0.206mg 0.158mg 5%
Vitamin B5 0.589mg 0.377mg 4%
Phosphorus 62mg 36mg 4%
Vitamin E 0.05mg 0.6mg 4%
Calcium 39mg 10mg 3%
Protein 2.45g 1.67g 2%
Vitamin B1 0.052mg 0.067mg 1%
Fats 0.39g 1.17g 1%
Vitamin B2 0.066mg 0.053mg 1%
Zinc 0.29mg 0.35mg 1%
Net carbs 67.03g 14.7g N/A
Sugar 63.35g 13.67g N/A
Sodium 2mg 3mg 0%
Choline 6.3mg 7.6mg 0%
Saturated fat 0.032g 0.12g 0%
Monounsaturated fat 0.036g 0.093g 0%
Polyunsaturated fat 0.019g 0.079g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 ProteinProtein +46.7%
Contains more CarbsCarbs +301.2%
Contains more OtherOther +201.9%
Contains more FatsFats +200%
Contains more WaterWater +279.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +158.3%
Contains more Poly. FatPolyunsaturated fat +315.8%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.