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  6. Lemon vs. Pomegranate

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lemon
Lemon
3
:
7
Pomegranate
Pomegranate
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%
Contains more Manganese +296.7%
Contains more Selenium +25%
Lemon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 23% 6% 7% 13% 1% 2% 13% 4% 3%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
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%
Contains more Manganese +296.7%
Contains more Selenium +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
Lemon
3
:
7
Pomegranate
Pomegranate
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
Lemon
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%
Pomegranate
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lemon
Lemon
1
:
4
Pomegranate
Pomegranate
Contains more Water +14.2%
Contains more Protein +51.8%
Contains more Fats +290%
Contains more Carbs +100.6%
Contains more Other +76.7%
Lemon
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 g
Pomegranate
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 Water +14.2%
Contains more Protein +51.8%
Contains more Fats +290%
Contains more Carbs +100.6%
Contains more Other +76.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lemon
Lemon
2
:
1
Pomegranate
Pomegranate
Contains less Saturated Fat -67.5%
Contains more Polyunsaturated fat +12.7%
Contains more Monounsaturated Fat +745.5%
Lemon
28% 8% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.089 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -67.5%
Contains more Polyunsaturated fat +12.7%
Contains more Monounsaturated Fat +745.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.03mg 0.119mg Pomegranate
Selenium 0.4µg 0.5µg Pomegranate
Vitamin A 22IU 0IU Lemon
Vitamin A RAE 1µg 0µg Lemon
Vitamin E 0.15mg 0.6mg Pomegranate
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 K 0µg 16.4µg Pomegranate
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Lemon
16%
Pomegranate
Minerals Daily Need Coverage Score
8%
Lemon
14%
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

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.