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Pomegranate vs Apricot - In-Depth Nutrition Comparison

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What are the differences between Pomegranate and Apricot?

  • Pomegranate is higher in Vitamin K, Copper, Fiber, and Folate, yet Apricot is higher in Vitamin A RAE.
  • Pomegranate's daily need coverage for Vitamin K is 11% more.
  • Pomegranate has 4 times more Folate than Apricot. While Pomegranate has 38µg of Folate, Apricot has only 9µg.
  • The amount of Sugar in Apricot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +20%
Contains more Phosphorus +56.5%
Contains more Zinc +75%
Contains more Copper +102.6%
Contains more Calcium +30%
Contains more Iron +30%
Contains less Sodium -66.7%
Equal in Potassium - 259
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 15% 8% 10% 23% 1% 6% 27%
Contains more Magnesium +20%
Contains more Phosphorus +56.5%
Contains more Zinc +75%
Contains more Copper +102.6%
Contains more Calcium +30%
Contains more Iron +30%
Contains less Sodium -66.7%
Equal in Potassium - 259

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
:
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +38.9%
Contains more Folate +322.2%
Contains more Vitamin K +397%
Contains more Vitamin A +∞%
Contains more Vitamin E +48.3%
Contains more Vitamin B3 +104.8%
Equal in Vitamin C - 10
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 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 9%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +38.9%
Contains more Folate +322.2%
Contains more Vitamin K +397%
Contains more Vitamin A +∞%
Contains more Vitamin E +48.3%
Contains more Vitamin B3 +104.8%
Equal in Vitamin C - 10

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 Apricot
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Apricot Opinion
Net carbs 14.7g 9.12g Pomegranate
Protein 1.67g 1.4g Pomegranate
Fats 1.17g 0.39g Pomegranate
Carbs 18.7g 11.12g Pomegranate
Calories 83kcal 48kcal Pomegranate
Starch g g
Fructose g 0.94g Apricot
Sugar 13.67g 9.24g Apricot
Fiber 4g 2g Pomegranate
Calcium 10mg 13mg Apricot
Iron 0.3mg 0.39mg Apricot
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 23mg Pomegranate
Potassium 236mg 259mg Apricot
Sodium 3mg 1mg Apricot
Zinc 0.35mg 0.2mg Pomegranate
Copper 0.158mg 0.078mg Pomegranate
Vitamin A 0IU 1279IU Apricot
Vitamin E 0.6mg 0.89mg Apricot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 10mg Pomegranate
Vitamin B1 0.067mg 0.03mg Pomegranate
Vitamin B2 0.053mg 0.04mg Pomegranate
Vitamin B3 0.293mg 0.6mg Apricot
Vitamin B5 0.377mg 0.24mg Pomegranate
Vitamin B6 0.075mg 0.054mg Pomegranate
Folate 38µg 9µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 3.3µg Pomegranate
Tryptophan mg 0.015mg Apricot
Threonine mg 0.047mg Apricot
Isoleucine mg 0.041mg Apricot
Leucine mg 0.077mg Apricot
Lysine mg 0.097mg Apricot
Methionine mg 0.006mg Apricot
Phenylalanine mg 0.052mg Apricot
Valine mg 0.047mg Apricot
Histidine mg 0.027mg Apricot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.027g Apricot
Monounsaturated Fat 0.093g 0.17g Apricot
Polyunsaturated fat 0.079g 0.077g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Apricot
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
16
Apricot
Mineral Summary Score
15
Pomegranate
11
Apricot

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
8%
Apricot
Carbohydrates
19%
Pomegranate
11%
Apricot
Fats
5%
Pomegranate
2%
Apricot

Comparison summary

Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Apricot
Apricot is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Apricot
Apricot is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 34)
Which food is cheaper?
Apricot
Apricot is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.