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Nectarine vs Pomegranate - In-Depth Nutrition Comparison

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What are the differences between Nectarine and Pomegranate?

  • Nectarine is higher in Vitamin B3, yet Pomegranate is higher in Vitamin K, Fiber, Folate, Copper, and Vitamin C.
  • Pomegranate's daily need coverage for Vitamin K is 12% more.
  • Nectarine has 4 times more Vitamin B3 than Pomegranate. While Nectarine has 1.125mg of Vitamin B3, Pomegranate has only 0.293mg.
  • The amount of Sugar in Nectarine is lower.

We used Nectarines, raw and Pomegranates, raw types in this article.

Infographic

Nectarine 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 less Sodium -100%
Contains more Calcium +66.7%
Contains more Potassium +17.4%
Contains more Magnesium +33.3%
Contains more Copper +83.7%
Contains more Zinc +105.9%
Contains more Phosphorus +38.5%
Equal in Iron - 0.3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 18% 7% 29% 5% 12% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains less Sodium -100%
Contains more Calcium +66.7%
Contains more Potassium +17.4%
Contains more Magnesium +33.3%
Contains more Copper +83.7%
Contains more Zinc +105.9%
Contains more Phosphorus +38.5%
Equal in Iron - 0.3

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +28.3%
Contains more Vitamin B3 +284%
Contains more Vitamin C +88.9%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B5 +103.8%
Contains more Vitamin B6 +200%
Contains more Vitamin K +645.5%
Contains more Folate +660%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 20% 16% 0% 9% 7% 22% 12% 6% 0% 6% 4%
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 A +∞%
Contains more Vitamin E +28.3%
Contains more Vitamin B3 +284%
Contains more Vitamin C +88.9%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B5 +103.8%
Contains more Vitamin B6 +200%
Contains more Vitamin K +645.5%
Contains more Folate +660%

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

All nutrients comparison - raw data values

Nutrient Nectarine Pomegranate Opinion
Calories 44kcal 83kcal Pomegranate
Protein 1.06g 1.67g Pomegranate
Fats 0.32g 1.17g Pomegranate
Vitamin C 5.4mg 10.2mg Pomegranate
Net carbs 8.85g 14.7g Pomegranate
Carbs 10.55g 18.7g Pomegranate
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.28mg 0.3mg Pomegranate
Calcium 6mg 10mg Pomegranate
Potassium 201mg 236mg Pomegranate
Magnesium 9mg 12mg Pomegranate
Sugar 7.89g 13.67g Nectarine
Fiber 1.7g 4g Pomegranate
Copper 0.086mg 0.158mg Pomegranate
Zinc 0.17mg 0.35mg Pomegranate
Starch 0.07g g Nectarine
Phosphorus 26mg 36mg Pomegranate
Sodium 0mg 3mg Nectarine
Vitamin A 332IU 0IU Nectarine
Vitamin E 0.77mg 0.6mg Nectarine
Vitamin D 0µg 0µg
Vitamin B1 0.034mg 0.067mg Pomegranate
Vitamin B2 0.027mg 0.053mg Pomegranate
Vitamin B3 1.125mg 0.293mg Nectarine
Vitamin B5 0.185mg 0.377mg Pomegranate
Vitamin B6 0.025mg 0.075mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 16.4µg Pomegranate
Folate 5µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.025g 0.12g Nectarine
Monounsaturated Fat 0.088g 0.093g Pomegranate
Polyunsaturated fat 0.113g 0.079g Nectarine
Tryptophan 0.005mg mg Nectarine
Threonine 0.009mg mg Nectarine
Isoleucine 0.009mg mg Nectarine
Leucine 0.014mg mg Nectarine
Lysine 0.016mg mg Nectarine
Methionine 0.006mg mg Nectarine
Phenylalanine 0.021mg mg Nectarine
Valine 0.013mg mg Nectarine
Histidine 0.008mg mg Nectarine
Fructose 1.37g g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10
Nectarine
16
Pomegranate
Mineral Summary Score
10
Nectarine
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
6%
Nectarine
10%
Pomegranate
Carbohydrates
11%
Nectarine
19%
Pomegranate
Fats
1%
Nectarine
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?
Nectarine
Nectarine is lower in Sugar (difference - 5.78g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 43)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.