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  6. Pomegranate vs. Bell pepper

Pomegranate vs. Bell pepper — In-Depth Nutrition Comparison

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How are pomegranate and bell peppers different?

  • Pomegranate is higher in copper, fiber, vitamin K, folate, and vitamin B5; however, bell peppers are richer in vitamin C, vitamin B6, and vitamin A.
  • Daily need coverage for vitamin C for bell peppers is 78% higher.
  • Pomegranate contains 6 times more sugar than bell peppers. While pomegranate contains 13.67g of sugar, bell peppers contain only 2.4g.

Pomegranates, raw and Peppers, sweet, green, raw are the varieties used in this article.

Infographic

Pomegranate vs Bell pepper 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.
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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +34.9%
Contains more CopperCopper +139.4%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +80%
Contains more SeleniumSelenium +∞%
Contains more IronIron +13.3%
~equal in Calcium ~10mg
~equal in Sodium ~3mg
~equal in Manganese ~0.122mg

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin EVitamin E +62.2%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B2Vitamin B2 +89.3%
Contains more Vitamin B5Vitamin B5 +280.8%
Contains more Vitamin KVitamin K +121.6%
Contains more FolateFolate +280%
Contains more CholineCholine +38.2%
Contains more Vitamin CVitamin C +688.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B6Vitamin B6 +198.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Bell pepper DV% diff.
Vitamin C 10.2mg 80.4mg 78%
Vitamin B6 0.075mg 0.224mg 11%
Copper 0.158mg 0.066mg 10%
Fiber 4g 1.7g 9%
Vitamin K 16.4µg 7.4µg 8%
Folate 38µg 10µg 7%
Vitamin B5 0.377mg 0.099mg 6%
Carbs 18.7g 4.64g 5%
Calories 83kcal 20kcal 3%
Protein 1.67g 0.86g 2%
Potassium 236mg 175mg 2%
Fats 1.17g 0.17g 2%
Zinc 0.35mg 0.13mg 2%
Phosphorus 36mg 20mg 2%
Vitamin B2 0.053mg 0.028mg 2%
Vitamin A 0µg 18µg 2%
Vitamin E 0.6mg 0.37mg 2%
Vitamin B3 0.293mg 0.48mg 1%
Vitamin B1 0.067mg 0.057mg 1%
Selenium 0.5µg 0µg 1%
Iron 0.3mg 0.34mg 1%
Fructose 1.12g 1%
Net carbs 14.7g 2.94g N/A
Magnesium 12mg 10mg 0%
Calcium 10mg 10mg 0%
Sugar 13.67g 2.4g N/A
Sodium 3mg 3mg 0%
Manganese 0.119mg 0.122mg 0%
Choline 7.6mg 5.5mg 0%
Saturated fat 0.12g 0.058g 0%
Monounsaturated fat 0.093g 0.008g 0%
Polyunsaturated fat 0.079g 0.062g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.024mg 0%
Leucine 0.036mg 0%
Lysine 0.039mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.092mg 0%
Valine 0.036mg 0%
Histidine 0.01mg 0%

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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +94.2%
Contains more FatsFats +588.2%
Contains more CarbsCarbs +303%
Contains more OtherOther +20.5%
Contains more WaterWater +20.5%

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +1062.5%
Contains more Poly. FatPolyunsaturated fat +27.4%
Contains less Sat. FatSaturated fat -51.7%

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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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.