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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
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.
Contains more Calcium +290%
Contains more Iron +240%
Contains more Magnesium +258.3%
Contains more Phosphorus +72.2%
Contains more Potassium +178%
Contains less Sodium -33.3%
Contains more Copper +30.4%
Contains more Manganese +120.2%
Contains more Selenium +500%
Contains more Zinc +20.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +290%
Contains more Iron +240%
Contains more Magnesium +258.3%
Contains more Phosphorus +72.2%
Contains more Potassium +178%
Contains less Sodium -33.3%
Contains more Copper +30.4%
Contains more Manganese +120.2%
Contains more Selenium +500%
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" charts 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 E +1100%
Contains more Vitamin C +2450%
Contains more Vitamin B1 +28.8%
Contains more Folate +100%
Contains more Vitamin K +507.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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 B2 +24.5%
Contains more Vitamin B3 +334.8%
Contains more Vitamin B5 +56.2%
Contains more Vitamin B6 +120%
Contains more Vitamin E +1100%
Contains more Vitamin C +2450%
Contains more Vitamin B1 +28.8%
Contains more Folate +100%
Contains more Vitamin K +507.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +46.7%
Contains more Carbs +301.2%
Contains more Other +201.9%
Contains more Fats +200%
Contains more Water +279.6%
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 Protein +46.7%
Contains more Carbs +301.2%
Contains more Other +201.9%
Contains more Fats +200%
Contains more Water +279.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +158.3%
Contains more Polyunsaturated fat +315.8%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +158.3%
Contains more Polyunsaturated fat +315.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 67.03g 14.7g Dates
Protein 2.45g 1.67g Dates
Fats 0.39g 1.17g Pomegranate
Carbs 75.03g 18.7g Dates
Calories 282kcal 83kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 13.67g Pomegranate
Fiber 8g 4g Dates
Calcium 39mg 10mg Dates
Iron 1.02mg 0.3mg Dates
Magnesium 43mg 12mg Dates
Phosphorus 62mg 36mg Dates
Potassium 656mg 236mg Dates
Sodium 2mg 3mg Dates
Zinc 0.29mg 0.35mg Pomegranate
Copper 0.206mg 0.158mg Dates
Manganese 0.262mg 0.119mg Dates
Selenium 3µg 0.5µg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.6mg Pomegranate
Vitamin C 0.4mg 10.2mg Pomegranate
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
Folate 19µg 38µg Pomegranate
Vitamin K 2.7µg 16.4µg Pomegranate
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g 0.12g Dates
Monounsaturated Fat 0.036g 0.093g Pomegranate
Polyunsaturated fat 0.019g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12%
Dates
16%
Pomegranate
Minerals Daily Need Coverage Score
29%
Dates
14%
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

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.