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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 Sugars 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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
6%
Nectarine
10%
Pomegranate
Carbohydrates
11%
Nectarine
19%
Pomegranate
Fats
1%
Nectarine
5%
Pomegranate

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Nectarine
Nectarine contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Nectarine Pomegranate Opinion
Calories 44 83 Pomegranate
Protein 1.06 1.67 Pomegranate
Fats 0.32 1.17 Pomegranate
Vitamin C 5.4 10.2 Pomegranate
Carbs 10.55 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.28 0.3 Pomegranate
Calcium 6 10 Pomegranate
Potassium 201 236 Pomegranate
Magnesium 9 12 Pomegranate
Sugars 7.89 13.67 Nectarine
Fiber 1.7 4 Pomegranate
Copper 0.086 0.158 Pomegranate
Zinc 0.17 0.35 Pomegranate
Starch 0.07 Nectarine
Phosphorus 26 36 Pomegranate
Sodium 0 3 Nectarine
Vitamin A 332 0 Nectarine
Vitamin E 0.77 0.6 Nectarine
Vitamin D 0 0
Vitamin B1 0.034 0.067 Pomegranate
Vitamin B2 0.027 0.053 Pomegranate
Vitamin B3 1.125 0.293 Nectarine
Vitamin B5 0.185 0.377 Pomegranate
Vitamin B6 0.025 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 2.2 16.4 Pomegranate
Folate 5 38 Pomegranate
Trans Fat 0 0
Saturated Fat 0.025 0.12 Nectarine
Monounsaturated Fat 0.088 0.093 Pomegranate
Polyunsaturated fat 0.113 0.079 Nectarine
Tryptophan 0.005 Nectarine
Threonine 0.009 Nectarine
Isoleucine 0.009 Nectarine
Leucine 0.014 Nectarine
Lysine 0.016 Nectarine
Methionine 0.006 Nectarine
Phenylalanine 0.021 Nectarine
Valine 0.013 Nectarine
Histidine 0.008 Nectarine
Fructose 1.37 Nectarine

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 of 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.