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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

Pomegranate vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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.
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.305mg
~equal in Vitamin B6 ~0.073mg
~equal in Vitamin B12 ~0µg

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
3% 4% 92%
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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
19% 11% 70%
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.
Pomegranate Arugula
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Arugula 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?

ok
ok
is better in case of low diet
Pomegranate Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pomegranate
41%
Arugula
Minerals Daily Need Coverage Score
14%
Pomegranate
28%
Arugula

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 24mg)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 11.62g)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 32)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.6)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.