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Naranjilla vs Pomegranate - In-Depth Nutrition Comparison

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What are the main differences between Naranjilla and Pomegranate?

  • Naranjilla is richer in Vitamin B3, yet Pomegranate is richer in Copper, Fiber, Folate, and Vitamin C.
  • Pomegranate's daily need coverage for Copper is 14% higher.
  • Naranjilla has 5 times more Vitamin B3 than Pomegranate. Naranjilla has 1.45mg of Vitamin B3, while Pomegranate has 0.293mg.
  • Naranjilla contains less Sugar.

We used Naranjilla (lulo) pulp, frozen, unsweetened and Pomegranates, raw types in this comparison.

Infographic

Naranjilla 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 Iron +16.7%
Contains more Calcium +25%
Contains more Phosphorus +200%
Contains more Potassium +18%
Contains less Sodium -25%
Contains more Zinc +250%
Contains more Copper +464.3%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 14% 8% 6% 18% 1% 3% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Iron +16.7%
Contains more Calcium +25%
Contains more Phosphorus +200%
Contains more Potassium +18%
Contains less Sodium -25%
Contains more Zinc +250%
Contains more Copper +464.3%
Equal in Magnesium - 12

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin B3 +394.9%
Contains more Vitamin B6 +42.7%
Contains more Vitamin C +218.8%
Contains more Vitamin B1 +48.9%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +71.4%
Contains more Folate +1166.7%
Contains more Vitamin K +12.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 15% 0% 11% 12% 0% 28% 14% 25% 3% 0% 37%
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 E +25%
Contains more Vitamin B3 +394.9%
Contains more Vitamin B6 +42.7%
Contains more Vitamin C +218.8%
Contains more Vitamin B1 +48.9%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +71.4%
Contains more Folate +1166.7%
Contains more Vitamin K +12.3%

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

All nutrients comparison - raw data values

Nutrient Naranjilla Pomegranate Opinion
Net carbs 4.8g 14.7g Pomegranate
Protein 0.44g 1.67g Pomegranate
Fats 0.22g 1.17g Pomegranate
Carbs 5.9g 18.7g Pomegranate
Calories 25kcal 83kcal Pomegranate
Starch g g
Fructose 1.04g g Naranjilla
Sugar 3.74g 13.67g Naranjilla
Fiber 1.1g 4g Pomegranate
Calcium 8mg 10mg Pomegranate
Iron 0.35mg 0.3mg Naranjilla
Magnesium 11mg 12mg Pomegranate
Phosphorus 12mg 36mg Pomegranate
Potassium 200mg 236mg Pomegranate
Sodium 4mg 3mg Pomegranate
Zinc 0.1mg 0.35mg Pomegranate
Copper 0.028mg 0.158mg Pomegranate
Vitamin A 568IU 0IU Naranjilla
Vitamin E 0.75mg 0.6mg Naranjilla
Vitamin D IU 0IU Pomegranate
Vitamin D µg 0µg Pomegranate
Vitamin C 3.2mg 10.2mg Pomegranate
Vitamin B1 0.045mg 0.067mg Pomegranate
Vitamin B2 0mg 0.053mg Pomegranate
Vitamin B3 1.45mg 0.293mg Naranjilla
Vitamin B5 0.22mg 0.377mg Pomegranate
Vitamin B6 0.107mg 0.075mg Naranjilla
Folate 3µg 38µg Pomegranate
Vitamin B12 µg 0µg Pomegranate
Vitamin K 14.6µg 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 mg 0mg Naranjilla
Trans Fat 0g 0g
Saturated Fat g 0.12g Naranjilla
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
Naranjilla Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
15
Naranjilla
16
Pomegranate
Mineral Summary Score
7
Naranjilla
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
3%
Naranjilla
10%
Pomegranate
Carbohydrates
6%
Naranjilla
19%
Pomegranate
Fats
1%
Naranjilla
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Naranjilla
Naranjilla is lower in Sugar (difference - 9.93g)
Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Naranjilla
Naranjilla is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 0)
Which food is cheaper?
Naranjilla
Naranjilla is cheaper (difference - $0.2)

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. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/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.