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  6. Pomegranate vs. Apricot

Pomegranate vs. Apricot — In-Depth Nutrition Comparison

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What are the differences between pomegranate and apricots?

  • Pomegranate is higher in vitamin K, copper, fiber, and folate, yet apricots are higher in vitamin A.
  • Apricots' daily need coverage for vitamin A is 26% more.
  • Pomegranate has 5 times more vitamin K than apricots. While pomegranate has 16.4µg of vitamin K, apricots have only 3.3µg.
  • The amount of sugar in apricots is lower.

We used Pomegranates, raw and Apricots, raw types in this article.

Infographic

Pomegranate vs Apricot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
Contains more MagnesiumMagnesium +20%
Contains more CopperCopper +102.6%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +56.5%
Contains more ManganeseManganese +54.5%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +30%
Contains more IronIron +30%
Contains less SodiumSodium -66.7%
~equal in Potassium ~259mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 32% 18% 0% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8% 1.5%
Contains more Vitamin B1Vitamin B1 +123.3%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin KVitamin K +397%
Contains more FolateFolate +322.2%
Contains more CholineCholine +171.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +48.3%
Contains more Vitamin B3Vitamin B3 +104.8%
~equal in Vitamin C ~10mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Apricot DV% diff.
Vitamin A 0µg 96µg 11%
Vitamin K 16.4µg 3.3µg 11%
Copper 0.158mg 0.078mg 9%
Fiber 4g 2g 8%
Folate 38µg 9µg 7%
Vitamin B1 0.067mg 0.03mg 3%
Carbs 18.7g 11.12g 3%
Vitamin B5 0.377mg 0.24mg 3%
Phosphorus 36mg 23mg 2%
Vitamin B6 0.075mg 0.054mg 2%
Vitamin B3 0.293mg 0.6mg 2%
Manganese 0.119mg 0.077mg 2%
Vitamin E 0.6mg 0.89mg 2%
Calories 83kcal 48kcal 2%
Zinc 0.35mg 0.2mg 1%
Protein 1.67g 1.4g 1%
Fats 1.17g 0.39g 1%
Vitamin B2 0.053mg 0.04mg 1%
Choline 7.6mg 2.8mg 1%
Selenium 0.5µg 0.1µg 1%
Potassium 236mg 259mg 1%
Fructose 0.94g 1%
Iron 0.3mg 0.39mg 1%
Vitamin C 10.2mg 10mg 0%
Net carbs 14.7g 9.12g N/A
Magnesium 12mg 10mg 0%
Calcium 10mg 13mg 0%
Sugar 13.67g 9.24g N/A
Sodium 3mg 1mg 0%
Saturated fat 0.12g 0.027g 0%
Monounsaturated fat 0.093g 0.17g 0%
Polyunsaturated fat 0.079g 0.077g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.041mg 0%
Leucine 0.077mg 0%
Lysine 0.097mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.052mg 0%
Valine 0.047mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
Contains more ProteinProtein +19.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +68.2%
Contains more WaterWater +10.8%
Contains more OtherOther +39.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
10% 62% 28%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains less Sat. FatSaturated fat -77.5%
Contains more Mono. FatMonounsaturated fat +82.8%
~equal in Polyunsaturated fat ~0.077g

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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. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.