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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 B3, and Fiber, while Pomegranate is higher in Vitamin A RAE, Vitamin K, Vitamin C, and Folate.
  • Dried fruit covers your daily need of Iron 30% more than Pomegranate.
  • Dried fruit contains 9 times more Vitamin B3 than Pomegranate. Dried fruit contains 2.589mg of Vitamin B3, while Pomegranate contains 0.293mg.

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

Infographic

Dried fruit 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 Calcium +450%
Contains more Iron +786.7%
Contains more Magnesium +166.7%
Contains more Phosphorus +97.2%
Contains more Potassium +392.4%
Contains more Zinc +11.4%
Contains more Copper +117.1%
Contains less Sodium -70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +450%
Contains more Iron +786.7%
Contains more Magnesium +166.7%
Contains more Phosphorus +97.2%
Contains more Potassium +392.4%
Contains more Zinc +11.4%
Contains more Copper +117.1%
Contains less Sodium -70%

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 E +621.7%
Contains more Vitamin B2 +39.6%
Contains more Vitamin B3 +783.6%
Contains more Vitamin B5 +36.9%
Contains more Vitamin B6 +90.7%
Contains more Vitamin C +920%
Contains more Vitamin B1 +346.7%
Contains more Folate +280%
Contains more Vitamin K +429%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 E +621.7%
Contains more Vitamin B2 +39.6%
Contains more Vitamin B3 +783.6%
Contains more Vitamin B5 +36.9%
Contains more Vitamin B6 +90.7%
Contains more Vitamin C +920%
Contains more Vitamin B1 +346.7%
Contains more Folate +280%
Contains more Vitamin K +429%

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.
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
Net carbs 55.34g 14.7g Dried fruit
Protein 3.39g 1.67g Dried fruit
Fats 0.51g 1.17g Pomegranate
Carbs 62.64g 18.7g Dried fruit
Calories 241kcal 83kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g 13.67g Pomegranate
Fiber 7.3g 4g Dried fruit
Calcium 55mg 10mg Dried fruit
Iron 2.66mg 0.3mg Dried fruit
Magnesium 32mg 12mg Dried fruit
Phosphorus 71mg 36mg Dried fruit
Potassium 1162mg 236mg Dried fruit
Sodium 10mg 3mg Pomegranate
Zinc 0.39mg 0.35mg Dried fruit
Copper 0.343mg 0.158mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin E 4.33mg 0.6mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 10.2mg Pomegranate
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
Folate 10µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 16.4µg Pomegranate
Tryptophan 0.016mg mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg mg Dried fruit
Methionine 0.015mg mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.12g Dried fruit
Monounsaturated Fat 0.074g 0.093g Pomegranate
Polyunsaturated fat 0.074g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38
Dried fruit
16
Pomegranate
Mineral Summary Score
50
Dried fruit
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
20%
Dried fruit
10%
Pomegranate
Carbohydrates
63%
Dried fruit
19%
Pomegranate
Fats
2%
Dried fruit
5%
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

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. 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.