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Grape vs Pomegranate - In-Depth Nutrition Comparison

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What are the differences between Grape and Pomegranate?

  • Grape is higher in Manganese, yet Pomegranate is higher in Copper, Fiber, Folate, Vitamin B5, and Vitamin C.
  • Grape's daily need coverage for Manganese is 26% more.

We used Grapes, american type (slip skin), raw and Pomegranates, raw types in this article.

Infographic

Grape 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 +40%
Contains less Sodium -33.3%
Contains more Magnesium +140%
Contains more Phosphorus +260%
Contains more Potassium +23.6%
Contains more Zinc +775%
Contains more Copper +295%
Equal in Iron - 0.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +40%
Contains less Sodium -33.3%
Contains more Magnesium +140%
Contains more Phosphorus +260%
Contains more Potassium +23.6%
Contains more Zinc +775%
Contains more Copper +295%
Equal in Iron - 0.3

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
Grape
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +46.7%
Contains more Vitamin E +215.8%
Contains more Vitamin C +155%
Contains more Vitamin B5 +1470.8%
Contains more Folate +850%
Contains more Vitamin K +12.3%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B3 - 0.293
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
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 B1 +37.3%
Contains more Vitamin B6 +46.7%
Contains more Vitamin E +215.8%
Contains more Vitamin C +155%
Contains more Vitamin B5 +1470.8%
Contains more Folate +850%
Contains more Vitamin K +12.3%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B3 - 0.293

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.
Grape Pomegranate
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape Pomegranate Opinion
Net carbs 16.25g 14.7g Grape
Protein 0.63g 1.67g Pomegranate
Fats 0.35g 1.17g Pomegranate
Carbs 17.15g 18.7g Pomegranate
Calories 67kcal 83kcal Pomegranate
Starch g g
Fructose g g
Sugar 16.25g 13.67g Pomegranate
Fiber 0.9g 4g Pomegranate
Calcium 14mg 10mg Grape
Iron 0.29mg 0.3mg Pomegranate
Magnesium 5mg 12mg Pomegranate
Phosphorus 10mg 36mg Pomegranate
Potassium 191mg 236mg Pomegranate
Sodium 2mg 3mg Grape
Zinc 0.04mg 0.35mg Pomegranate
Copper 0.04mg 0.158mg Pomegranate
Vitamin A 100IU 0IU Grape
Vitamin E 0.19mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 10.2mg Pomegranate
Vitamin B1 0.092mg 0.067mg Grape
Vitamin B2 0.057mg 0.053mg Grape
Vitamin B3 0.3mg 0.293mg Grape
Vitamin B5 0.024mg 0.377mg Pomegranate
Vitamin B6 0.11mg 0.075mg Grape
Folate 4µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 14.6µg 16.4µg Pomegranate
Tryptophan 0.003mg mg Grape
Threonine 0.017mg mg Grape
Isoleucine 0.005mg mg Grape
Leucine 0.013mg mg Grape
Lysine 0.014mg mg Grape
Methionine 0.021mg mg Grape
Phenylalanine 0.013mg mg Grape
Valine 0.017mg mg Grape
Histidine 0.023mg mg Grape
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.114g 0.12g Grape
Monounsaturated Fat 0.014g 0.093g Pomegranate
Polyunsaturated fat 0.102g 0.079g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
11
Grape
16
Pomegranate
Mineral Summary Score
7
Grape
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
4%
Grape
10%
Pomegranate
Carbohydrates
17%
Grape
19%
Pomegranate
Fats
2%
Grape
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 49)
Which food is cheaper?
Grape
Grape is cheaper (difference - $0.5)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.