Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Avocado

Pomegranate vs. Avocado — In-Depth Nutrition Comparison

Compare

Summary of differences between Pomegranate and Avocado

  • Pomegranate has less Vitamin B5, Vitamin B6, Fiber, Folate, Vitamin E , Vitamin B3, Potassium, and Vitamin B2 than Avocado.
  • Avocado covers your daily need of Vitamin B5 20% more than Pomegranate.
  • Pomegranate has less Saturated Fat.

These are the specific foods used in this comparison Pomegranates, raw and Avocados, raw, all commercial varieties.

Infographic

Pomegranate vs Avocado infographic
Infographic link

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.
Pomegranate
Pomegranate
2
:
8
Avocado
Avocado
Contains less Sodium -57.1%
Contains more Selenium +25%
Contains more Calcium +20%
Contains more Iron +83.3%
Contains more Magnesium +141.7%
Contains more Phosphorus +44.4%
Contains more Potassium +105.5%
Contains more Zinc +82.9%
Contains more Copper +20.3%
Contains more Manganese +19.3%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains less Sodium -57.1%
Contains more Selenium +25%
Contains more Calcium +20%
Contains more Iron +83.3%
Contains more Magnesium +141.7%
Contains more Phosphorus +44.4%
Contains more Potassium +105.5%
Contains more Zinc +82.9%
Contains more Copper +20.3%
Contains more Manganese +19.3%

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.
Pomegranate
Pomegranate
1
:
8
Avocado
Avocado
Contains more Vitamin A +∞%
Contains more Vitamin E +245%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +493.2%
Contains more Vitamin B5 +268.4%
Contains more Vitamin B6 +242.7%
Contains more Folate +113.2%
Contains more Vitamin K +28%
Equal in Vitamin C - 10
Equal in Vitamin B1 - 0.067
Pomegranate
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%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +∞%
Contains more Vitamin E +245%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +493.2%
Contains more Vitamin B5 +268.4%
Contains more Vitamin B6 +242.7%
Contains more Folate +113.2%
Contains more Vitamin K +28%
Equal in Vitamin C - 10
Equal in Vitamin B1 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
2
:
3
Avocado
Avocado
Contains more Carbs +119.2%
Contains more Protein +19.8%
Contains more Fats +1153%
Contains more Other +198.1%
Equal in Water - 73.23
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Carbs +119.2%
Contains more Protein +19.8%
Contains more Fats +1153%
Contains more Other +198.1%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Avocado
Avocado
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +10436.6%
Contains more Polyunsaturated fat +2198.7%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +10436.6%
Contains more Polyunsaturated fat +2198.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Avocado
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Avocado Opinion
Net carbs 14.7g 1.83g Pomegranate
Protein 1.67g 2g Avocado
Fats 1.17g 14.66g Avocado
Carbs 18.7g 8.53g Pomegranate
Calories 83kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 13.67g 0.66g Avocado
Fiber 4g 6.7g Avocado
Calcium 10mg 12mg Avocado
Iron 0.3mg 0.55mg Avocado
Magnesium 12mg 29mg Avocado
Phosphorus 36mg 52mg Avocado
Potassium 236mg 485mg Avocado
Sodium 3mg 7mg Pomegranate
Zinc 0.35mg 0.64mg Avocado
Copper 0.158mg 0.19mg Avocado
Manganese 0.119mg 0.142mg Avocado
Selenium 0.5µg 0.4µg Pomegranate
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0.6mg 2.07mg Avocado
Vitamin C 10.2mg 10mg Pomegranate
Vitamin B1 0.067mg 0.067mg
Vitamin B2 0.053mg 0.13mg Avocado
Vitamin B3 0.293mg 1.738mg Avocado
Vitamin B5 0.377mg 1.389mg Avocado
Vitamin B6 0.075mg 0.257mg Avocado
Folate 38µg 81µg Avocado
Vitamin K 16.4µg 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 0.12g 2.126g Pomegranate
Monounsaturated Fat 0.093g 9.799g Avocado
Polyunsaturated fat 0.079g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs
Avocado
Avocado vs Banana
Banana
Avocado
Avocado vs Papaya
Papaya
Avocado
Avocado vs Mango
Mango

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
35%
Avocado
Minerals Daily Need Coverage Score
14%
Pomegranate
21%
Avocado

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 2.006g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 13.01g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 40)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.