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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 Sugars.

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

Infographic

Pomegranate vs Apple 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Apple
Contains more Iron +150%
Contains more Calcium +66.7%
Contains more Potassium +120.6%
Contains more Magnesium +140%
Contains more Copper +485.2%
Contains more Zinc +775%
Contains more Phosphorus +227.3%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Contains more Iron +150%
Contains more Calcium +66.7%
Contains more Potassium +120.6%
Contains more Magnesium +140%
Contains more Copper +485.2%
Contains more Zinc +775%
Contains more Phosphorus +227.3%
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 C +121.7%
Contains more Vitamin E +233.3%
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 Vitamin K +645.5%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Contains more Vitamin C +121.7%
Contains more Vitamin E +233.3%
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 Vitamin K +645.5%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
10%
Pomegranate
2%
Apple
Carbohydrates
19%
Pomegranate
14%
Apple
Fats
5%
Pomegranate
1%
Apple

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Apple
Apple contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Apple Opinion
Calories 83 52 Pomegranate
Protein 1.67 0.26 Pomegranate
Fats 1.17 0.17 Pomegranate
Vitamin C 10.2 4.6 Pomegranate
Carbs 18.7 13.81 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.12 Pomegranate
Calcium 10 6 Pomegranate
Potassium 236 107 Pomegranate
Magnesium 12 5 Pomegranate
Sugars 13.67 10.39 Apple
Fiber 4 2.4 Pomegranate
Copper 0.158 0.027 Pomegranate
Zinc 0.35 0.04 Pomegranate
Starch 0.05 Apple
Phosphorus 36 11 Pomegranate
Sodium 3 1 Apple
Vitamin A 0 54 Apple
Vitamin E 0.6 0.18 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.017 Pomegranate
Vitamin B2 0.053 0.026 Pomegranate
Vitamin B3 0.293 0.091 Pomegranate
Vitamin B5 0.377 0.061 Pomegranate
Vitamin B6 0.075 0.041 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 2.2 Pomegranate
Folate 38 3 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.028 Apple
Monounsaturated Fat 0.093 0.007 Pomegranate
Polyunsaturated fat 0.079 0.051 Pomegranate
Tryptophan 0.001 Apple
Threonine 0.006 Apple
Isoleucine 0.006 Apple
Leucine 0.013 Apple
Lysine 0.012 Apple
Methionine 0.001 Apple
Phenylalanine 0.006 Apple
Valine 0.012 Apple
Histidine 0.005 Apple
Fructose 5.9 Apple

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 of 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.