Pomegranate vs. Apple pie — In-Depth Nutrition Comparison
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How are pomegranate and apple pie different?
- Pomegranate is higher in copper, fiber, folate, and vitamin C; however, apple pie is richer in iron, vitamin B2, vitamin B1, and vitamin B3.
- Daily need coverage for saturated fat for apple pie is 18% higher.
- Pomegranate contains 10 times more folate than apple pie. While pomegranate contains 38µg of folate, apple pie contains only 4µg.
- Pomegranate has less saturated fat.
Pomegranates, raw and Pie, apple, commercially prepared, unenriched flour are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +71.4% |
| Contains more PotassiumPotassium | +263.1% |
| Contains more CopperCopper | +243.5% |
| Contains more ZincZinc | +118.8% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -98.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +303.3% |
| Contains more ManganeseManganese | +52.9% |
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.
| Contains more Vitamin CVitamin C | +218.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +216.8% |
| Contains more Vitamin B6Vitamin B6 | +97.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +850% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +198.1% |
| Contains more Vitamin B3Vitamin B3 | +283.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.12g | 3.797g | 17% |
| Fats | 1.17g | 11g | 15% |
| Polyunsaturated fat | 0.079g | 2.198g | 14% |
| Vitamin K | 16.4µg | 14% | |
| Copper | 0.158mg | 0.046mg | 12% |
| Sodium | 3mg | 266mg | 11% |
| Monounsaturated fat | 0.093g | 4.388g | 11% |
| Iron | 0.3mg | 1.21mg | 11% |
| Fiber | 4g | 1.6g | 10% |
| Folate | 38µg | 4µg | 9% |
| Calories | 83kcal | 237kcal | 8% |
| Vitamin C | 10.2mg | 3.2mg | 8% |
| Vitamin B2 | 0.053mg | 0.158mg | 8% |
| Vitamin B1 | 0.067mg | 0.134mg | 6% |
| Vitamin B3 | 0.293mg | 1.123mg | 5% |
| Vitamin B5 | 0.377mg | 0.119mg | 5% |
| Carbs | 18.7g | 34g | 5% |
| Potassium | 236mg | 65mg | 5% |
| Vitamin E | 0.6mg | 4% | |
| Vitamin A | 0µg | 29µg | 3% |
| Manganese | 0.119mg | 0.182mg | 3% |
| Vitamin B6 | 0.075mg | 0.038mg | 3% |
| Phosphorus | 36mg | 24mg | 2% |
| Zinc | 0.35mg | 0.16mg | 2% |
| Magnesium | 12mg | 7mg | 1% |
| Selenium | 0.5µg | 1% | |
| Choline | 7.6mg | 1% | |
| Protein | 1.67g | 1.9g | 0% |
| Net carbs | 14.7g | 32.4g | N/A |
| Calcium | 10mg | 11mg | 0% |
| Sugar | 13.67g | N/A | |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.026mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.073mg | 0% | |
| Leucine | 0.129mg | 0% | |
| Lysine | 0.07mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.088mg | 0% | |
| Valine | 0.084mg | 0% | |
| Histidine | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1.9 g
Fats:
11 g
Carbs:
34 g
Water:
52.2 g
Other:
0.9 g
| Contains more WaterWater | +49.3% |
| Contains more ProteinProtein | +13.8% |
| Contains more FatsFats | +840.2% |
| Contains more CarbsCarbs | +81.8% |
| Contains more OtherOther | +69.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
3.797 g
Monounsaturated fat:
Mono. Fat
4.388 g
Polyunsaturated fat:
Poly. Fat
2.198 g
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +4618.3% |
| Contains more Poly. FatPolyunsaturated fat | +2682.3% |
