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Pineapple vs Pomegranate - In-Depth Nutrition Comparison

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Important differences between Pineapple and Pomegranate

  • Pineapple has more Vitamin C, and Manganese, however Pomegranate has more Vitamin K, Fiber, and Copper.
  • Pineapple's daily need coverage for Vitamin C is 42% more.
  • Pineapple has 8 times more Manganese than Pomegranate. Pineapple has 0.927mg of Manganese, while Pomegranate has 0.119mg.
  • Pineapple is lower in Sugar.

The food varieties used in the comparison are Pineapple, raw, all varieties and Pomegranates, raw.

Infographic

Pineapple 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 Calcium +30%
Contains less Sodium -66.7%
Contains more Phosphorus +350%
Contains more Potassium +116.5%
Contains more Zinc +191.7%
Contains more Copper +43.6%
Equal in Iron - 0.3
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 11% 9% 4% 10% 1% 4% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +30%
Contains less Sodium -66.7%
Contains more Phosphorus +350%
Contains more Potassium +116.5%
Contains more Zinc +191.7%
Contains more Copper +43.6%
Equal in Iron - 0.3
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 C +368.6%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +70.6%
Contains more Vitamin B6 +49.3%
Contains more Vitamin E +2900%
Contains more Vitamin B2 +65.6%
Contains more Vitamin B5 +77%
Contains more Folate +111.1%
Contains more Vitamin K +2242.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
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 +368.6%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +70.6%
Contains more Vitamin B6 +49.3%
Contains more Vitamin E +2900%
Contains more Vitamin B2 +65.6%
Contains more Vitamin B5 +77%
Contains more Folate +111.1%
Contains more Vitamin K +2242.9%

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.
Pineapple Pomegranate
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pineapple Pomegranate Opinion
Net carbs 11.72g 14.7g Pomegranate
Protein 0.54g 1.67g Pomegranate
Fats 0.12g 1.17g Pomegranate
Carbs 13.12g 18.7g Pomegranate
Calories 50kcal 83kcal Pomegranate
Starch 0g g Pineapple
Fructose 2.12g g Pineapple
Sugar 9.85g 13.67g Pineapple
Fiber 1.4g 4g Pomegranate
Calcium 13mg 10mg Pineapple
Iron 0.29mg 0.3mg Pomegranate
Magnesium 12mg 12mg
Phosphorus 8mg 36mg Pomegranate
Potassium 109mg 236mg Pomegranate
Sodium 1mg 3mg Pineapple
Zinc 0.12mg 0.35mg Pomegranate
Copper 0.11mg 0.158mg Pomegranate
Vitamin A 58IU 0IU Pineapple
Vitamin E 0.02mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 47.8mg 10.2mg Pineapple
Vitamin B1 0.079mg 0.067mg Pineapple
Vitamin B2 0.032mg 0.053mg Pomegranate
Vitamin B3 0.5mg 0.293mg Pineapple
Vitamin B5 0.213mg 0.377mg Pomegranate
Vitamin B6 0.112mg 0.075mg Pineapple
Folate 18µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 16.4µg Pomegranate
Tryptophan 0.005mg mg Pineapple
Threonine 0.019mg mg Pineapple
Isoleucine 0.019mg mg Pineapple
Leucine 0.024mg mg Pineapple
Lysine 0.026mg mg Pineapple
Methionine 0.012mg mg Pineapple
Phenylalanine 0.021mg mg Pineapple
Valine 0.024mg mg Pineapple
Histidine 0.01mg mg Pineapple
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.009g 0.12g Pineapple
Monounsaturated Fat 0.013g 0.093g Pomegranate
Polyunsaturated fat 0.04g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pineapple 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
21
Pineapple
16
Pomegranate
Mineral Summary Score
10
Pineapple
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%
Pineapple
10%
Pomegranate
Carbohydrates
13%
Pineapple
19%
Pomegranate
Fats
1%
Pineapple
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (difference - 3.82g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Pineapple
Pineapple is lower in glycemic index (difference - 66)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.