Pomegranate vs. Arugula — In-Depth Nutrition Comparison
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A recap on differences between pomegranate and arugula
- Pomegranate is higher in fiber and copper, yet arugula is higher in vitamin K, vitamin A, calcium, folate, iron, manganese, magnesium, and vitamin C.
- Arugula covers your daily vitamin K needs 77% more than pomegranate.
- Pomegranate contains 3 times more fiber than arugula. While pomegranate contains 4g of fiber, arugula contains only 1.6g.
Food varieties used in this article are Pomegranates, raw and Arugula, raw.
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 CopperCopper | +107.9% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more MagnesiumMagnesium | +291.7% |
| Contains more CalciumCalcium | +1500% |
| Contains more PotassiumPotassium | +56.4% |
| Contains more IronIron | +386.7% |
| Contains more ZincZinc | +34.3% |
| Contains more PhosphorusPhosphorus | +44.4% |
| Contains more ManganeseManganese | +169.7% |
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.
| Contains more Vitamin EVitamin E | +39.5% |
| Contains more Vitamin B1Vitamin B1 | +52.3% |
| Contains more Vitamin CVitamin C | +47.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +62.3% |
| Contains more Vitamin B5Vitamin B5 | +15.9% |
| Contains more Vitamin KVitamin K | +562.2% |
| Contains more FolateFolate | +155.3% |
| Contains more CholineCholine | +101.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
| Contains more FatsFats | +77.3% |
| Contains more CarbsCarbs | +412.3% |
| Contains more ProteinProtein | +54.5% |
| Contains more WaterWater | +17.7% |
| Contains more OtherOther | +164.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
| Contains more Mono. FatMonounsaturated fat | +89.8% |
| Contains less Sat. FatSaturated fat | -28.3% |
| Contains more Poly. FatPolyunsaturated fat | +303.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 16.4µg | 108.6µg | 77% |
| Folate | 38µg | 97µg | 15% |
| Calcium | 10mg | 160mg | 15% |
| Iron | 0.3mg | 1.46mg | 15% |
| Vitamin A | 0µg | 119µg | 13% |
| Fiber | 4g | 1.6g | 10% |
| Copper | 0.158mg | 0.076mg | 9% |
| Manganese | 0.119mg | 0.321mg | 9% |
| Magnesium | 12mg | 47mg | 8% |
| Vitamin C | 10.2mg | 15mg | 5% |
| Carbs | 18.7g | 3.65g | 5% |
| Potassium | 236mg | 369mg | 4% |
| Calories | 83kcal | 25kcal | 3% |
| Vitamin B2 | 0.053mg | 0.086mg | 3% |
| Vitamin B1 | 0.067mg | 0.044mg | 2% |
| Polyunsaturated fat | 0.079g | 0.319g | 2% |
| Protein | 1.67g | 2.58g | 2% |
| Phosphorus | 36mg | 52mg | 2% |
| Vitamin E | 0.6mg | 0.43mg | 1% |
| Zinc | 0.35mg | 0.47mg | 1% |
| Vitamin B5 | 0.377mg | 0.437mg | 1% |
| Fats | 1.17g | 0.66g | 1% |
| Choline | 7.6mg | 15.3mg | 1% |
| Sodium | 3mg | 27mg | 1% |
| Net carbs | 14.7g | 2.05g | N/A |
| Sugar | 13.67g | 2.05g | N/A |
| Selenium | 0.5µg | 0.3µg | 0% |
| Vitamin B3 | 0.293mg | 0.305mg | 0% |
| Vitamin B6 | 0.075mg | 0.073mg | 0% |
| Saturated fat | 0.12g | 0.086g | 0% |
| Monounsaturated fat | 0.093g | 0.049g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
41%
Minerals Daily Need Coverage Score
14%
28%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 24mg)
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 11.62g)
Which food is lower in Saturated fat?
Arugula is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 32)
Which food is cheaper?
Arugula is cheaper (difference - $0.6)
Which food is richer in minerals?
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)