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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +60%
Contains more Calcium +110%
Contains more Magnesium +20%
Contains more Copper +116.4%
Contains more Zinc +600%
Contains more Phosphorus +56.5%
Equal in Potassium - 236
Equal in Sodium - 3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 7% 23% 8% 25% 2% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +60%
Contains more Calcium +110%
Contains more Magnesium +20%
Contains more Copper +116.4%
Contains more Zinc +600%
Contains more Phosphorus +56.5%
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 C +576.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +32.5%
Equal in Vitamin B6 - 0.075
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 3% 0% 0% 5% 10% 17% 0% 19% 0% 0% 0%
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 +576.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +32.5%
Equal in Vitamin B6 - 0.075

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 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 Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 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.

All nutrients comparison - raw data values

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

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.