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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 covers your daily need of 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
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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 +240%
Contains more Calcium +290%
Contains more Potassium +178%
Contains more Magnesium +258.3%
Contains more Copper +30.4%
Contains more Phosphorus +72.2%
Contains less Sodium -33.3%
Contains more Zinc +20.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +240%
Contains more Calcium +290%
Contains more Potassium +178%
Contains more Magnesium +258.3%
Contains more Copper +30.4%
Contains more Phosphorus +72.2%
Contains less Sodium -33.3%
Contains more Zinc +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" 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 B2 +24.5%
Contains more Vitamin B3 +334.8%
Contains more Vitamin B5 +56.2%
Contains more Vitamin B6 +120%
Contains more Vitamin C +2450%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +28.8%
Contains more Vitamin K +507.4%
Contains more Folate +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
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 B2 +24.5%
Contains more Vitamin B3 +334.8%
Contains more Vitamin B5 +56.2%
Contains more Vitamin B6 +120%
Contains more Vitamin C +2450%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +28.8%
Contains more Vitamin K +507.4%
Contains more Folate +100%

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

All nutrients comparison - raw data values

Nutrient Dates Pomegranate Opinion
Calories 282kcal 83kcal Dates
Protein 2.45g 1.67g Dates
Fats 0.39g 1.17g Pomegranate
Vitamin C 0.4mg 10.2mg Pomegranate
Net carbs 67.03g 14.7g Dates
Carbs 75.03g 18.7g Dates
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.02mg 0.3mg Dates
Calcium 39mg 10mg Dates
Potassium 656mg 236mg Dates
Magnesium 43mg 12mg Dates
Sugar 63.35g 13.67g Pomegranate
Fiber 8g 4g Dates
Copper 0.206mg 0.158mg Dates
Zinc 0.29mg 0.35mg Pomegranate
Starch g g
Phosphorus 62mg 36mg Dates
Sodium 2mg 3mg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.6mg Pomegranate
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.067mg Pomegranate
Vitamin B2 0.066mg 0.053mg Dates
Vitamin B3 1.274mg 0.293mg Dates
Vitamin B5 0.589mg 0.377mg Dates
Vitamin B6 0.165mg 0.075mg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 16.4µg Pomegranate
Folate 19µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.032g 0.12g Dates
Monounsaturated Fat 0.036g 0.093g Pomegranate
Polyunsaturated fat 0.019g 0.079g Pomegranate
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Fructose 19.56g g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12
Dates
16
Pomegranate
Mineral Summary Score
30
Dates
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
15%
Dates
10%
Pomegranate
Carbohydrates
75%
Dates
19%
Pomegranate
Fats
2%
Dates
5%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 49.68g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.