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Grapefruit vs Pomegranate - In-Depth Nutrition Comparison

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How are Grapefruit and Pomegranate different?

  • Grapefruit is richer in Vitamin C, while Pomegranate is higher in Copper, Vitamin K, Fiber, Vitamin A, and Folate.
  • Grapefruit covers your daily need of Vitamin C 23% more than Pomegranate.
  • Grapefruit is lower in Sugar.

Grapefruit, raw, pink and red, all areas and Pomegranates, raw types were used in this article.

Infographic

Grapefruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +120%
Contains less Sodium -100%
Contains more Iron +275%
Contains more Potassium +74.8%
Contains more Magnesium +33.3%
Contains more Copper +393.8%
Contains more Zinc +400%
Contains more Phosphorus +100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 7% 12% 7% 11% 2% 8% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Calcium +120%
Contains less Sodium -100%
Contains more Iron +275%
Contains more Potassium +74.8%
Contains more Magnesium +33.3%
Contains more Copper +393.8%
Contains more Zinc +400%
Contains more Phosphorus +100%

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 C +205.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +361.5%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +41.5%
Contains more Vitamin K +∞%
Contains more Folate +192.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 69% 3% 0% 11% 8% 4% 16% 13% 0% 0% 10%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +205.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +361.5%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +41.5%
Contains more Vitamin K +∞%
Contains more Folate +192.3%

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.
Grapefruit Pomegranate
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Grapefruit Pomegranate Opinion
Calories 42kcal 83kcal Pomegranate
Protein 0.77g 1.67g Pomegranate
Fats 0.14g 1.17g Pomegranate
Vitamin C 31.2mg 10.2mg Grapefruit
Net carbs 9.06g 14.7g Pomegranate
Carbs 10.66g 18.7g Pomegranate
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.08mg 0.3mg Pomegranate
Calcium 22mg 10mg Grapefruit
Potassium 135mg 236mg Pomegranate
Magnesium 9mg 12mg Pomegranate
Sugar 6.89g 13.67g Grapefruit
Fiber 1.6g 4g Pomegranate
Copper 0.032mg 0.158mg Pomegranate
Zinc 0.07mg 0.35mg Pomegranate
Starch 0g g Grapefruit
Phosphorus 18mg 36mg Pomegranate
Sodium 0mg 3mg Grapefruit
Vitamin A 1150IU 0IU Grapefruit
Vitamin E 0.13mg 0.6mg Pomegranate
Vitamin D 0µg 0µg
Vitamin B1 0.043mg 0.067mg Pomegranate
Vitamin B2 0.031mg 0.053mg Pomegranate
Vitamin B3 0.204mg 0.293mg Pomegranate
Vitamin B5 0.262mg 0.377mg Pomegranate
Vitamin B6 0.053mg 0.075mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 0µg 16.4µg Pomegranate
Folate 13µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.021g 0.12g Grapefruit
Monounsaturated Fat 0.02g 0.093g Pomegranate
Polyunsaturated fat 0.036g 0.079g Pomegranate
Tryptophan 0.008mg mg Grapefruit
Threonine 0.013mg mg Grapefruit
Isoleucine 0.008mg mg Grapefruit
Leucine 0.015mg mg Grapefruit
Lysine 0.019mg mg Grapefruit
Methionine 0.007mg mg Grapefruit
Phenylalanine 0.013mg mg Grapefruit
Valine 0.015mg mg Grapefruit
Histidine 0.008mg mg Grapefruit
Fructose 1.77g g Grapefruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20
Grapefruit
16
Pomegranate
Mineral Summary Score
6
Grapefruit
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
5%
Grapefruit
10%
Pomegranate
Carbohydrates
11%
Grapefruit
19%
Pomegranate
Fats
1%
Grapefruit
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 6.78g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 25)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.