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  6. Ginger vs. Pomegranate

Ginger vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between ginger and pomegranate

  • Ginger has more copper, magnesium, vitamin B6, and potassium; however, pomegranate has more vitamin K, fiber, folate, and vitamin C.
  • Pomegranate's daily need coverage for vitamin K is 14% more.
  • Ginger has 4 times more choline than pomegranate. Ginger has 28.8mg of choline, while pomegranate has 7.6mg.
  • Ginger is lower in sugar.

The food varieties used in the comparison are Ginger root, raw and Pomegranates, raw.

Infographic

Ginger 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.
Ginger
Ginger
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +258.3%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +75.8%
Contains more IronIron +100%
Contains more CopperCopper +43%
Contains more ManganeseManganese +92.4%
Contains more SeleniumSelenium +40%
Contains less SodiumSodium -76.9%
~equal in Zinc ~0.35mg
~equal in Phosphorus ~36mg

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.
Ginger
Ginger
3
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 B3Vitamin B3 +156%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more CholineCholine +278.9%
Contains more Vitamin CVitamin C +104%
Contains more Vitamin EVitamin E +130.8%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +245.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Pomegranate DV% diff.
Vitamin K 0.1µg 16.4µg 14%
Copper 0.226mg 0.158mg 8%
Fiber 2g 4g 8%
Folate 11µg 38µg 7%
Vitamin B6 0.16mg 0.075mg 7%
Magnesium 43mg 12mg 7%
Vitamin C 5mg 10.2mg 6%
Manganese 0.229mg 0.119mg 5%
Potassium 415mg 236mg 5%
Vitamin B1 0.025mg 0.067mg 4%
Iron 0.6mg 0.3mg 4%
Choline 28.8mg 7.6mg 4%
Vitamin B5 0.203mg 0.377mg 3%
Vitamin B3 0.75mg 0.293mg 3%
Vitamin E 0.26mg 0.6mg 2%
Vitamin B2 0.034mg 0.053mg 1%
Calcium 16mg 10mg 1%
Polyunsaturated fat 0.154g 0.079g 1%
Fats 0.75g 1.17g 1%
Calories 80kcal 83kcal 0%
Protein 1.82g 1.67g 0%
Carbs 17.77g 18.7g 0%
Net carbs 15.77g 14.7g N/A
Sugar 1.7g 13.67g N/A
Zinc 0.34mg 0.35mg 0%
Phosphorus 34mg 36mg 0%
Sodium 13mg 3mg 0%
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.203g 0.12g 0%
Monounsaturated fat 0.154g 0.093g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 OtherOther +45.3%
Contains more FatsFats +56%
~equal in Protein ~1.67g
~equal in Carbs ~18.7g
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 more Mono. FatMonounsaturated fat +65.6%
Contains more Poly. FatPolyunsaturated fat +94.9%
Contains less Sat. FatSaturated fat -40.9%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.