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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" charts 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 Manganese +54.5%
Contains more Selenium +400%
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 Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 8% 10% 23% 1% 6% 27% 11% 1%
Contains more Magnesium +20%
Contains more Phosphorus +56.5%
Contains more Zinc +75%
Contains more Copper +102.6%
Contains more Manganese +54.5%
Contains more Selenium +400%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.3%
Contains more Fats +200%
Contains more Carbs +68.2%
Contains more Water +10.8%
Contains more Other +39.6%
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 Protein +19.3%
Contains more Fats +200%
Contains more Carbs +68.2%
Contains more Water +10.8%
Contains more Other +39.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +82.8%
Equal in Polyunsaturated fat - 0.077
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
10% 62% 28%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.17 g
Polyunsaturated fat: 0.077 g
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +82.8%
Equal in Polyunsaturated fat - 0.077

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Apricot
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 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
Fructose 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
Manganese 0.119mg 0.077mg Pomegranate
Selenium 0.5µg 0.1µg Pomegranate
Vitamin A 0IU 1279IU Apricot
Vitamin A RAE 0µg 96µg Apricot
Vitamin E 0.6mg 0.89mg Apricot
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 K 16.4µg 3.3µg Pomegranate
Tryptophan 0.015mg Apricot
Threonine 0.047mg Apricot
Isoleucine 0.041mg Apricot
Leucine 0.077mg Apricot
Lysine 0.097mg Apricot
Methionine 0.006mg Apricot
Phenylalanine 0.052mg Apricot
Valine 0.047mg Apricot
Histidine 0.027mg Apricot
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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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
16%
Pomegranate
16%
Apricot
Minerals Daily Need Coverage Score
14%
Pomegranate
10%
Apricot

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?
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)

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.