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Garlic vs. Pomegranate — In-Depth Nutrition Comparison

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Differences between garlic and pomegranate

  • Garlic has more vitamin B6, manganese, selenium, vitamin C, iron, calcium, phosphorus, copper, and vitamin B1, while pomegranate has more vitamin K.
  • Garlic's daily need coverage for vitamin B6 is 89% higher.
  • Pomegranate contains 28 times less selenium than garlic. Garlic contains 14.2µg of selenium, while pomegranate contains 0.5µg.

The food types used in this comparison are Garlic, raw and Pomegranates, raw.

Infographic

Garlic 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +108.3%
Contains more CalciumCalcium +1710%
Contains more PotassiumPotassium +69.9%
Contains more IronIron +466.7%
Contains more CopperCopper +89.2%
Contains more ZincZinc +231.4%
Contains more PhosphorusPhosphorus +325%
Contains more ManganeseManganese +1305%
Contains more SeleniumSelenium +2740%
Contains less SodiumSodium -82.4%

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.
Garlic
7
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 CVitamin C +205.9%
Contains more Vitamin B1Vitamin B1 +198.5%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more Vitamin B3Vitamin B3 +138.9%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B6Vitamin B6 +1546.7%
Contains more CholineCholine +205.3%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin KVitamin K +864.7%
Contains more FolateFolate +1166.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +280.8%
Contains more CarbsCarbs +76.8%
Contains more OtherOther +183%
Contains more FatsFats +134%
Contains more WaterWater +33%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -25.8%
Contains more Poly. FatPolyunsaturated fat +215.2%
Contains more Mono. FatMonounsaturated fat +745.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Pomegranate
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Pomegranate DV% diff.
Vitamin B6 1.235mg 0.075mg 89%
Manganese 1.672mg 0.119mg 68%
Selenium 14.2µg 0.5µg 25%
Vitamin C 31.2mg 10.2mg 23%
Iron 1.7mg 0.3mg 18%
Phosphorus 153mg 36mg 17%
Calcium 181mg 10mg 17%
Copper 0.299mg 0.158mg 16%
Vitamin K 1.7µg 16.4µg 12%
Vitamin B1 0.2mg 0.067mg 11%
Folate 3µg 38µg 9%
Protein 6.36g 1.67g 9%
Fiber 2.1g 4g 8%
Zinc 1.16mg 0.35mg 7%
Potassium 401mg 236mg 5%
Carbs 33.06g 18.7g 5%
Vitamin B2 0.11mg 0.053mg 4%
Vitamin B5 0.596mg 0.377mg 4%
Vitamin B3 0.7mg 0.293mg 3%
Choline 23.2mg 7.6mg 3%
Calories 149kcal 83kcal 3%
Vitamin E 0.08mg 0.6mg 3%
Magnesium 25mg 12mg 3%
Sodium 17mg 3mg 1%
Fats 0.5g 1.17g 1%
Polyunsaturated fat 0.249g 0.079g 1%
Net carbs 30.96g 14.7g N/A
Sugar 1g 13.67g N/A
Saturated fat 0.089g 0.12g 0%
Monounsaturated fat 0.011g 0.093g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
41%
Garlic
15%
Pomegranate
Minerals Daily Need Coverage Score
67%
Garlic
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 14mg)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 12.67g)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.