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  6. Dried fruit vs. Pomegranate

Dried fruit vs. Pomegranate — In-Depth Nutrition Comparison

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How are Dried fruit and Pomegranate different?

  • Dried fruit is richer in Iron, Potassium, Vitamin E, Copper, Vitamin A RAE, Vitamin B3, and Fiber, while Pomegranate is higher in Vitamin K, Vitamin C, and Folate.
  • Dried fruit covers your daily need of Iron 30% more than Pomegranate.

Apricots, dried, sulfured, uncooked and Pomegranates, raw types were used in this article.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +166.7%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +392.4%
Contains more IronIron +786.7%
Contains more CopperCopper +117.1%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +97.2%
Contains more ManganeseManganese +97.5%
Contains more SeleniumSelenium +340%
Contains less SodiumSodium -70%

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.
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +621.7%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more Vitamin B3Vitamin B3 +783.6%
Contains more Vitamin B5Vitamin B5 +36.9%
Contains more Vitamin B6Vitamin B6 +90.7%
Contains more CholineCholine +82.9%
Contains more Vitamin CVitamin C +920%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin KVitamin K +429%
Contains more FolateFolate +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +103%
Contains more CarbsCarbs +235%
Contains more OtherOther +384.9%
Contains more FatsFats +129.4%
Contains more WaterWater +152.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -85.8%
Contains more Mono. FatMonounsaturated Fat +25.7%
~equal in Polyunsaturated fat ~0.079g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Pomegranate
Lower in Sugar ok
Lower in Sodium ok
Lower in price 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 Dried fruit Pomegranate Opinion
Calories 241kcal 83kcal Dried fruit
Protein 3.39g 1.67g Dried fruit
Fats 0.51g 1.17g Pomegranate
Vitamin C 1mg 10.2mg Pomegranate
Net carbs 55.34g 14.7g Dried fruit
Carbs 62.64g 18.7g Dried fruit
Magnesium 32mg 12mg Dried fruit
Calcium 55mg 10mg Dried fruit
Potassium 1162mg 236mg Dried fruit
Iron 2.66mg 0.3mg Dried fruit
Sugar 53.44g 13.67g Pomegranate
Fiber 7.3g 4g Dried fruit
Copper 0.343mg 0.158mg Dried fruit
Zinc 0.39mg 0.35mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 36mg Dried fruit
Sodium 10mg 3mg Pomegranate
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.6mg Dried fruit
Manganese 0.235mg 0.119mg Dried fruit
Selenium 2.2µg 0.5µg Dried fruit
Vitamin B1 0.015mg 0.067mg Pomegranate
Vitamin B2 0.074mg 0.053mg Dried fruit
Vitamin B3 2.589mg 0.293mg Dried fruit
Vitamin B5 0.516mg 0.377mg Dried fruit
Vitamin B6 0.143mg 0.075mg Dried fruit
Vitamin K 3.1µg 16.4µg Pomegranate
Folate 10µg 38µg Pomegranate
Choline 13.9mg 7.6mg Dried fruit
Saturated Fat 0.017g 0.12g Dried fruit
Monounsaturated Fat 0.074g 0.093g Pomegranate
Polyunsaturated fat 0.074g 0.079g Pomegranate
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
15%
Pomegranate
Minerals Daily Need Coverage Score
44%
Dried fruit
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 39.77g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 7mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.