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Lemon vs Pomegranate - In-Depth Nutrition Comparison

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What are the main differences between Lemon and Pomegranate?

  • Lemon is richer in Vitamin C, yet Pomegranate is richer in Vitamin K, Copper, and Folate.
  • Lemon's daily need coverage for Vitamin C is 48% higher.
  • Lemon contains less Sugar.

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

Infographic

Lemon 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 +160%
Contains more Iron +100%
Contains less Sodium -33.3%
Contains more Magnesium +50%
Contains more Phosphorus +125%
Contains more Potassium +71%
Contains more Zinc +483.3%
Contains more Copper +327%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 23% 6% 7% 13% 1% 2% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +160%
Contains more Iron +100%
Contains less Sodium -33.3%
Contains more Magnesium +50%
Contains more Phosphorus +125%
Contains more Potassium +71%
Contains more Zinc +483.3%
Contains more Copper +327%

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
Lemon
3
:
Contains more Vitamin A +∞%
Contains more Vitamin C +419.6%
Contains more Vitamin E +300%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +98.4%
Contains more Folate +245.5%
Contains more Vitamin K +∞%
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 2% 3% 0% 177% 10% 5% 2% 12% 19% 9% 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 +419.6%
Contains more Vitamin E +300%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +98.4%
Contains more Folate +245.5%
Contains more Vitamin K +∞%
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.
Lemon Pomegranate
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Lemon Pomegranate Opinion
Net carbs 6.52g 14.7g Pomegranate
Protein 1.1g 1.67g Pomegranate
Fats 0.3g 1.17g Pomegranate
Carbs 9.32g 18.7g Pomegranate
Calories 29kcal 83kcal Pomegranate
Starch g g
Fructose g g
Sugar 2.5g 13.67g Lemon
Fiber 2.8g 4g Pomegranate
Calcium 26mg 10mg Lemon
Iron 0.6mg 0.3mg Lemon
Magnesium 8mg 12mg Pomegranate
Phosphorus 16mg 36mg Pomegranate
Potassium 138mg 236mg Pomegranate
Sodium 2mg 3mg Lemon
Zinc 0.06mg 0.35mg Pomegranate
Copper 0.037mg 0.158mg Pomegranate
Vitamin A 22IU 0IU Lemon
Vitamin E 0.15mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53mg 10.2mg Lemon
Vitamin B1 0.04mg 0.067mg Pomegranate
Vitamin B2 0.02mg 0.053mg Pomegranate
Vitamin B3 0.1mg 0.293mg Pomegranate
Vitamin B5 0.19mg 0.377mg Pomegranate
Vitamin B6 0.08mg 0.075mg Lemon
Folate 11µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 0µg 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 0.039g 0.12g Lemon
Monounsaturated Fat 0.011g 0.093g Pomegranate
Polyunsaturated fat 0.089g 0.079g Lemon

Which food is preferable for your diet?

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

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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
Lemon
16
Pomegranate
Mineral Summary Score
9
Lemon
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%
Lemon
10%
Pomegranate
Carbohydrates
9%
Lemon
19%
Pomegranate
Fats
1%
Lemon
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?
Lemon
Lemon is lower in Sugar (difference - 11.17g)
Which food contains less Sodium?
Lemon
Lemon contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Lemon
Lemon is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Lemon
Lemon is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)

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. 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.