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  6. Palm oil vs. Pomegranate

Palm oil vs. Pomegranate — In-Depth Nutrition Comparison

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Differences between Palm oil and Pomegranate

  • Palm oil has more Vitamin E , while Pomegranate has more Copper, Fiber, Vitamin C, Folate, Vitamin B5, Vitamin K, Potassium, and Vitamin B6.
  • Palm oil's daily need coverage for Saturated Fat is 246% higher.
  • Pomegranate contains 27 times less Vitamin E than Palm oil. Palm oil contains 15.94mg of Vitamin E , while Pomegranate contains 0.6mg.
  • The amount of Saturated Fat in Pomegranate is lower.

The food types used in this comparison are Oil, palm and Pomegranates, raw.

Infographic

Palm oil 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.
Palm oil
Palm oil
1
:
9
Pomegranate
Pomegranate
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +2900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +2900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Palm oil
Palm oil
1
:
9
Pomegranate
Pomegranate
Contains more Vitamin E +2556.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +105%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
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 E +2556.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +105%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Palm oil
Palm oil
1
:
4
Pomegranate
Pomegranate
Contains more Fats +8447%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +8447%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Palm oil
Palm oil
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +39684.9%
Contains more Polyunsaturated fat +11672.2%
Contains less Saturated Fat -99.8%
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +39684.9%
Contains more Polyunsaturated fat +11672.2%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Palm oil Pomegranate
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Palm oil Pomegranate Opinion
Net carbs 0g 14.7g Pomegranate
Protein 0g 1.67g Pomegranate
Fats 100g 1.17g Palm oil
Carbs 0g 18.7g Pomegranate
Calories 884kcal 83kcal Palm oil
Sugar 0g 13.67g Palm oil
Fiber 0g 4g Pomegranate
Calcium 0mg 10mg Pomegranate
Iron 0.01mg 0.3mg Pomegranate
Magnesium 0mg 12mg Pomegranate
Phosphorus 0mg 36mg Pomegranate
Potassium 0mg 236mg Pomegranate
Sodium 0mg 3mg Palm oil
Zinc 0mg 0.35mg Pomegranate
Copper 0mg 0.158mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0µg 0.5µg Pomegranate
Vitamin E 15.94mg 0.6mg Palm oil
Vitamin C 0mg 10.2mg Pomegranate
Vitamin B1 0mg 0.067mg Pomegranate
Vitamin B2 0mg 0.053mg Pomegranate
Vitamin B3 0mg 0.293mg Pomegranate
Vitamin B5 0mg 0.377mg Pomegranate
Vitamin B6 0mg 0.075mg Pomegranate
Folate 0µg 38µg Pomegranate
Vitamin K 8µg 16.4µg Pomegranate
Saturated Fat 49.3g 0.12g Pomegranate
Monounsaturated Fat 37g 0.093g Palm oil
Polyunsaturated fat 9.3g 0.079g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
28%
Palm oil
16%
Pomegranate
Minerals Daily Need Coverage Score
0%
Palm oil
14%
Pomegranate

Comparison summary

Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 49.18g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
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?
Palm oil
Palm oil is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.