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Pomegranate vs Apple - In-Depth Nutrition Comparison

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How are Pomegranate and Apple different?

  • Pomegranate has more Copper, Vitamin K, Folate, Fiber, Vitamin B5, and Vitamin C than Apple.
  • Daily need coverage for Copper from Pomegranate is 15% higher.
  • Pomegranate contains 13 times more Folate than Apple. While Pomegranate contains 38µg of Folate, Apple contains only 3µg.
  • Apple has less Sugar.

Pomegranates, raw and Apples, raw, with skin are the varieties used in this article.

Infographic

Pomegranate vs Apple 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 +66.7%
Contains more Iron +150%
Contains more Magnesium +140%
Contains more Phosphorus +227.3%
Contains more Potassium +120.6%
Contains more Zinc +775%
Contains more Copper +485.2%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Contains more Calcium +66.7%
Contains more Iron +150%
Contains more Magnesium +140%
Contains more Phosphorus +227.3%
Contains more Potassium +120.6%
Contains more Zinc +775%
Contains more Copper +485.2%
Contains less Sodium -66.7%

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
:
1
Apple
Contains more Vitamin E +233.3%
Contains more Vitamin C +121.7%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B3 +222%
Contains more Vitamin B5 +518%
Contains more Vitamin B6 +82.9%
Contains more Folate +1166.7%
Contains more Vitamin K +645.5%
Contains more Vitamin A +∞%
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 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin E +233.3%
Contains more Vitamin C +121.7%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B3 +222%
Contains more Vitamin B5 +518%
Contains more Vitamin B6 +82.9%
Contains more Folate +1166.7%
Contains more Vitamin K +645.5%
Contains more Vitamin A +∞%

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 Apple
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Pomegranate Apple Opinion
Net carbs 14.7g 11.41g Pomegranate
Protein 1.67g 0.26g Pomegranate
Fats 1.17g 0.17g Pomegranate
Carbs 18.7g 13.81g Pomegranate
Calories 83kcal 52kcal Pomegranate
Starch g 0.05g Apple
Fructose g 5.9g Apple
Sugar 13.67g 10.39g Apple
Fiber 4g 2.4g Pomegranate
Calcium 10mg 6mg Pomegranate
Iron 0.3mg 0.12mg Pomegranate
Magnesium 12mg 5mg Pomegranate
Phosphorus 36mg 11mg Pomegranate
Potassium 236mg 107mg Pomegranate
Sodium 3mg 1mg Apple
Zinc 0.35mg 0.04mg Pomegranate
Copper 0.158mg 0.027mg Pomegranate
Vitamin A 0IU 54IU Apple
Vitamin E 0.6mg 0.18mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 4.6mg Pomegranate
Vitamin B1 0.067mg 0.017mg Pomegranate
Vitamin B2 0.053mg 0.026mg Pomegranate
Vitamin B3 0.293mg 0.091mg Pomegranate
Vitamin B5 0.377mg 0.061mg Pomegranate
Vitamin B6 0.075mg 0.041mg Pomegranate
Folate 38µg 3µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 2.2µg Pomegranate
Tryptophan mg 0.001mg Apple
Threonine mg 0.006mg Apple
Isoleucine mg 0.006mg Apple
Leucine mg 0.013mg Apple
Lysine mg 0.012mg Apple
Methionine mg 0.001mg Apple
Phenylalanine mg 0.006mg Apple
Valine mg 0.012mg Apple
Histidine mg 0.005mg Apple
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.028g Apple
Monounsaturated Fat 0.093g 0.007g Pomegranate
Polyunsaturated fat 0.079g 0.051g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Apple
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
16
Pomegranate
5
Apple
Mineral Summary Score
15
Pomegranate
4
Apple

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
10%
Pomegranate
2%
Apple
Carbohydrates
19%
Pomegranate
14%
Apple
Fats
5%
Pomegranate
1%
Apple

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 is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 3.28g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 36)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.