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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" charts 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 more Manganese +240%
Contains more Selenium +∞%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
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 more Manganese +240%
Contains more Selenium +∞%
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" charts 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 Choline +123.5%
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 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 2% 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 Choline +123.5%
Contains more Vitamin K +645.5%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +542.3%
Contains more Fats +588.2%
Contains more Carbs +35.4%
Contains more Other +165%
Equal in Water - 85.56
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +542.3%
Contains more Fats +588.2%
Contains more Carbs +35.4%
Contains more Other +165%
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1228.6%
Contains more Polyunsaturated fat +54.9%
Contains less Saturated Fat -76.7%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +1228.6%
Contains more Polyunsaturated fat +54.9%
Contains less Saturated Fat -76.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 0.05g Apple
Fructose 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
Manganese 0.119mg 0.035mg Pomegranate
Selenium 0.5µg 0µg Pomegranate
Vitamin A 0IU 54IU Apple
Vitamin A RAE 0µg 3µg Apple
Vitamin E 0.6mg 0.18mg Pomegranate
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
Choline 7.6mg 3.4mg Pomegranate
Vitamin K 16.4µg 2.2µg Pomegranate
Tryptophan 0.001mg Apple
Threonine 0.006mg Apple
Isoleucine 0.006mg Apple
Leucine 0.013mg Apple
Lysine 0.012mg Apple
Methionine 0.001mg Apple
Phenylalanine 0.006mg Apple
Valine 0.012mg Apple
Histidine 0.005mg Apple
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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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
15%
Pomegranate
4%
Apple
Minerals Daily Need Coverage Score
14%
Pomegranate
4%
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

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. 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.