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  6. Pomegranate vs. Avocado

Pomegranate vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and avocadoes

  • Pomegranate has less vitamin B5, vitamin B6, fiber, folate, vitamin E, vitamin B3, potassium, and vitamin B2 than avocadoes.
  • Avocadoes cover your daily need for 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
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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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +105.5%
Contains more IronIron +83.3%
Contains more CopperCopper +20.3%
Contains more ZincZinc +82.9%
Contains more PhosphorusPhosphorus +44.4%
Contains more ManganeseManganese +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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +245%
Contains more Vitamin B2Vitamin B2 +145.3%
Contains more Vitamin B3Vitamin B3 +493.2%
Contains more Vitamin B5Vitamin B5 +268.4%
Contains more Vitamin B6Vitamin B6 +242.7%
Contains more Vitamin KVitamin K +28%
Contains more FolateFolate +113.2%
Contains more CholineCholine +86.8%
~equal in Vitamin C ~10mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Avocado DV% diff.
Monounsaturated fat 0.093g 9.799g 24%
Fats 1.17g 14.66g 21%
Vitamin B5 0.377mg 1.389mg 20%
Vitamin B6 0.075mg 0.257mg 14%
Polyunsaturated fat 0.079g 1.816g 12%
Folate 38µg 81µg 11%
Fiber 4g 6.7g 11%
Vitamin E 0.6mg 2.07mg 10%
Saturated fat 0.12g 2.126g 9%
Vitamin B3 0.293mg 1.738mg 9%
Potassium 236mg 485mg 7%
Vitamin B2 0.053mg 0.13mg 6%
Vitamin K 16.4µg 21µg 4%
Calories 83kcal 160kcal 4%
Copper 0.158mg 0.19mg 4%
Magnesium 12mg 29mg 4%
Carbs 18.7g 8.53g 3%
Zinc 0.35mg 0.64mg 3%
Iron 0.3mg 0.55mg 3%
Phosphorus 36mg 52mg 2%
Choline 7.6mg 14.2mg 1%
Vitamin A 0µg 7µg 1%
Manganese 0.119mg 0.142mg 1%
Protein 1.67g 2g 1%
Vitamin C 10.2mg 10mg 0%
Net carbs 14.7g 1.83g N/A
Calcium 10mg 12mg 0%
Sugar 13.67g 0.66g N/A
Starch 0.11g 0%
Sodium 3mg 7mg 0%
Selenium 0.5µg 0.4µg 0%
Vitamin B1 0.067mg 0.067mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
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 CarbsCarbs +119.2%
Contains more ProteinProtein +19.8%
Contains more FatsFats +1153%
Contains more OtherOther +198.1%
~equal in Water ~73.23g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +10436.6%
Contains more Poly. FatPolyunsaturated fat +2198.7%

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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. 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.