Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Jujube vs Pomegranate - In-Depth Nutrition Comparison

Compare

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
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 +110%
Contains more Iron +60%
Contains more Magnesium +20%
Contains more Phosphorus +56.5%
Contains more Zinc +600%
Contains more Copper +116.4%
Equal in Potassium - 236
Equal in Sodium - 3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 18% 8% 10% 23% 1% 2% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +110%
Contains more Iron +60%
Contains more Magnesium +20%
Contains more Phosphorus +56.5%
Contains more Zinc +600%
Contains more Copper +116.4%
Equal in Potassium - 236
Equal in Sodium - 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
Jujube
4
:
Contains more Vitamin A +∞%
Contains more Vitamin C +576.5%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +32.5%
Equal in Vitamin B6 - 0.075
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 230% 5% 10% 17% 0% 19% 0% 0% 0%
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 C +576.5%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +32.5%
Equal in Vitamin B6 - 0.075

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

All nutrients comparison - raw data values

Nutrient Jujube Pomegranate Opinion
Net carbs 20.23g 14.7g Jujube
Protein 1.2g 1.67g Pomegranate
Fats 0.2g 1.17g Pomegranate
Carbs 20.23g 18.7g Jujube
Calories 79kcal 83kcal Pomegranate
Starch g g
Fructose g g
Sugar g 13.67g Jujube
Fiber g 4g Pomegranate
Calcium 21mg 10mg Jujube
Iron 0.48mg 0.3mg Jujube
Magnesium 10mg 12mg Pomegranate
Phosphorus 23mg 36mg Pomegranate
Potassium 250mg 236mg Jujube
Sodium 3mg 3mg
Zinc 0.05mg 0.35mg Pomegranate
Copper 0.073mg 0.158mg Pomegranate
Vitamin A 40IU 0IU Jujube
Vitamin E mg 0.6mg Pomegranate
Vitamin D IU 0IU Pomegranate
Vitamin D µg 0µg Pomegranate
Vitamin C 69mg 10.2mg Jujube
Vitamin B1 0.02mg 0.067mg Pomegranate
Vitamin B2 0.04mg 0.053mg Pomegranate
Vitamin B3 0.9mg 0.293mg Jujube
Vitamin B5 mg 0.377mg Pomegranate
Vitamin B6 0.081mg 0.075mg Jujube
Folate µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.12g Jujube
Monounsaturated Fat g 0.093g Pomegranate
Polyunsaturated fat g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
24
Jujube
16
Pomegranate
Mineral Summary Score
11
Jujube
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
7%
Jujube
10%
Pomegranate
Carbohydrates
20%
Jujube
19%
Pomegranate
Fats
1%
Jujube
5%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 27)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.