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Lemon vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between lemons and pomegranate?

  • Lemons are richer in vitamin C, yet pomegranate is richer in vitamin K, copper, and folate.
  • Lemons' daily need coverage for vitamin C is 48% higher.
  • Lemons contain less sugar.

We used Lemons, raw, without peel and Pomegranates, raw types in this comparison.

Infographic

Lemon 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.
Lemon
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 7.8% 12% 23% 12% 1.6% 6.9% 0.26% 3.9% 2.2%
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 +160%
Contains more IronIron +100%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +71%
Contains more CopperCopper +327%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +296.7%
Contains more SeleniumSelenium +25%

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.
Lemon
2
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 177% 0.33% 3% 0% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3% 2.8%
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 +419.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +193%
Contains more Vitamin B5Vitamin B5 +98.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.5%
Contains more CholineCholine +49%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lemon Pomegranate DV% diff.
Vitamin C 53mg 10.2mg 48%
Vitamin K 0µg 16.4µg 14%
Copper 0.037mg 0.158mg 13%
Folate 11µg 38µg 7%
Fiber 2.8g 4g 5%
Manganese 0.03mg 0.119mg 4%
Iron 0.6mg 0.3mg 4%
Vitamin B5 0.19mg 0.377mg 4%
Vitamin B2 0.02mg 0.053mg 3%
Vitamin E 0.15mg 0.6mg 3%
Phosphorus 16mg 36mg 3%
Zinc 0.06mg 0.35mg 3%
Calories 29kcal 83kcal 3%
Potassium 138mg 236mg 3%
Carbs 9.32g 18.7g 3%
Calcium 26mg 10mg 2%
Vitamin B1 0.04mg 0.067mg 2%
Protein 1.1g 1.67g 1%
Magnesium 8mg 12mg 1%
Fats 0.3g 1.17g 1%
Vitamin B3 0.1mg 0.293mg 1%
Net carbs 6.52g 14.7g N/A
Sugar 2.5g 13.67g N/A
Sodium 2mg 3mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.4µg 0.5µg 0%
Vitamin B6 0.08mg 0.075mg 0%
Choline 5.1mg 7.6mg 0%
Saturated fat 0.039g 0.12g 0%
Monounsaturated fat 0.011g 0.093g 0%
Polyunsaturated fat 0.089g 0.079g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lemon
1
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 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 WaterWater +14.2%
Contains more ProteinProtein +51.8%
Contains more FatsFats +290%
Contains more CarbsCarbs +100.6%
Contains more OtherOther +76.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lemon
2
28% 8% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.089 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Poly. FatPolyunsaturated fat +12.7%
Contains more Mono. FatMonounsaturated fat +745.5%

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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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.