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Pomegranate vs Crateva religiosa - In-Depth Nutrition Comparison

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Summary of differences between Pomegranate and Crateva religiosa

  • Pomegranate has more Copper, however Crateva religiosa is higher in Vitamin C, Iron, and Fiber.
  • Crateva religiosa covers your daily need of Vitamin C 49% more than Pomegranate.
  • Pomegranate has 3 times more Copper than Crateva religiosa. While Pomegranate has 0.158mg of Copper, Crateva religiosa has only 0.057mg.
  • Crateva religiosa has less Sugar.

These are the specific foods used in this comparison Pomegranates, raw and Abiyuch, raw.

Infographic

Pomegranate vs Crateva religiosa 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 +25%
Contains less Sodium -85%
Contains more Zinc +12.9%
Contains more Copper +177.2%
Contains more Iron +436.7%
Contains more Magnesium +100%
Contains more Phosphorus +30.6%
Contains more Potassium +28.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 61% 18% 21% 27% 3% 9% 19%
Contains more Calcium +25%
Contains less Sodium -85%
Contains more Zinc +12.9%
Contains more Copper +177.2%
Contains more Iron +436.7%
Contains more Magnesium +100%
Contains more Phosphorus +30.6%
Contains more Potassium +28.8%

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 +430.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +430.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.3%
Contains more Fats +1070%
Contains more Other +69.8%
Equal in Carbs - 17.6
Equal in Water - 79.9
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more Protein +11.3%
Contains more Fats +1070%
Contains more Other +69.8%
Equal in Carbs - 17.6
Equal in Water - 79.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.3%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
100%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -88.3%

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.
Pomegranate Crateva religiosa
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Crateva religiosa Opinion
Net carbs 14.7g 12.3g Pomegranate
Protein 1.67g 1.5g Pomegranate
Fats 1.17g 0.1g Pomegranate
Carbs 18.7g 17.6g Pomegranate
Calories 83kcal 69kcal Pomegranate
Fructose 3.8g Crateva religiosa
Sugar 13.67g 8.55g Crateva religiosa
Fiber 4g 5.3g Crateva religiosa
Calcium 10mg 8mg Pomegranate
Iron 0.3mg 1.61mg Crateva religiosa
Magnesium 12mg 24mg Crateva religiosa
Phosphorus 36mg 47mg Crateva religiosa
Potassium 236mg 304mg Crateva religiosa
Sodium 3mg 20mg Pomegranate
Zinc 0.35mg 0.31mg Pomegranate
Copper 0.158mg 0.057mg Pomegranate
Vitamin A 0IU 100IU Crateva religiosa
Vitamin A RAE 0µg 5µg Crateva religiosa
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 54.1mg Crateva religiosa
Vitamin B1 0.067mg Pomegranate
Vitamin B2 0.053mg Pomegranate
Vitamin B3 0.293mg Pomegranate
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.075mg Pomegranate
Folate 38µg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g 0.014g Crateva religiosa
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Crateva religiosa
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
Pomegranate
16%
Crateva religiosa
Minerals Daily Need Coverage Score
15%
Pomegranate
20%
Crateva religiosa

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 17mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Crateva religiosa
Crateva religiosa is lower in Sugar (difference - 5.12g)
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Crateva religiosa
Crateva religiosa is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 0)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $1)
Which food is richer in minerals?
?
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.