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Jujube vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between jujube and pomegranate

  • Jujube has more vitamin C; however, pomegranate has more copper.
  • Jujube's daily need coverage for vitamin C is 65% more.
  • Jujube has 3 times more vitamin B3 than pomegranate. Jujube has 0.9mg of vitamin B3, while pomegranate has 0.293mg.

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

Infographic

Jujube 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.
Jujube
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
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 CalciumCalcium +110%
Contains more IronIron +60%
Contains more MagnesiumMagnesium +20%
Contains more CopperCopper +116.4%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +56.5%
Contains more ManganeseManganese +41.7%
~equal in Potassium ~236mg
~equal in Sodium ~3mg

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.
Jujube
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
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 +576.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +207.2%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +32.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jujube Pomegranate DV% diff.
Vitamin C 69mg 10.2mg 65%
Fiber 4g 16%
Vitamin K 16.4µg 14%
Folate 38µg 10%
Copper 0.073mg 0.158mg 9%
Vitamin B5 0.377mg 8%
Vitamin B1 0.02mg 0.067mg 4%
Vitamin E 0.6mg 4%
Vitamin B3 0.9mg 0.293mg 4%
Zinc 0.05mg 0.35mg 3%
Phosphorus 23mg 36mg 2%
Manganese 0.084mg 0.119mg 2%
Iron 0.48mg 0.3mg 2%
Selenium 0.5µg 1%
Polyunsaturated fat 0.079g 1%
Protein 1.2g 1.67g 1%
Calcium 21mg 10mg 1%
Choline 7.6mg 1%
Carbs 20.23g 18.7g 1%
Saturated fat 0.12g 1%
Fats 0.2g 1.17g 1%
Vitamin B2 0.04mg 0.053mg 1%
Calories 79kcal 83kcal 0%
Net carbs 20.23g 14.7g N/A
Magnesium 10mg 12mg 0%
Potassium 250mg 236mg 0%
Sugar 13.67g N/A
Sodium 3mg 3mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B6 0.081mg 0.075mg 0%
Monounsaturated fat 0.093g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +39.2%
Contains more FatsFats +485%
~equal in Carbs ~18.7g
~equal in Water ~77.93g
~equal in Other ~0.53g

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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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.