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Pomegranate vs. Breadfruit — In-Depth Nutrition Comparison

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A recap on differences between Pomegranate and Breadfruit

  • Pomegranate is higher in Vitamin K, Copper, and Folate, yet Breadfruit is higher in Vitamin C, and Potassium.
  • Breadfruit covers your daily Vitamin C needs 21% more than Pomegranate.
  • Pomegranate contains 33 times more Vitamin K than Breadfruit. While Pomegranate contains 16.4µg of Vitamin K, Breadfruit contains only 0.5µg.
  • The amount of Sugar in Breadfruit is lower.

Food varieties used in this article are Pomegranates, raw and Breadfruit, raw.

Infographic

Pomegranate vs Breadfruit 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.
Contains more Phosphorus +20%
Contains more Zinc +191.7%
Contains more Copper +88.1%
Contains more Manganese +98.3%
Contains more Calcium +70%
Contains more Iron +80%
Contains more Magnesium +108.3%
Contains more Potassium +107.6%
Contains less Sodium -33.3%
Contains more Selenium +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Contains more Phosphorus +20%
Contains more Zinc +191.7%
Contains more Copper +88.1%
Contains more Manganese +98.3%
Contains more Calcium +70%
Contains more Iron +80%
Contains more Magnesium +108.3%
Contains more Potassium +107.6%
Contains less Sodium -33.3%
Contains more Selenium +20%

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 E +500%
Contains more Vitamin B2 +76.7%
Contains more Folate +171.4%
Contains more Vitamin K +3180%
Contains more Vitamin C +184.3%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +33.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 97% 28% 7% 17% 28% 24% 11% 0% 2%
Contains more Vitamin E +500%
Contains more Vitamin B2 +76.7%
Contains more Folate +171.4%
Contains more Vitamin K +3180%
Contains more Vitamin C +184.3%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +56.1%
Contains more Fats +408.7%
Contains more Water +10.3%
Contains more Carbs +45%
Contains more Other +75.5%
Equal in Water - 70.65
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more Protein +56.1%
Contains more Fats +408.7%
Contains more Water +10.3%
Contains more Carbs +45%
Contains more Other +75.5%
Equal in Water - 70.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +173.5%
Contains more Polyunsaturated fat +19.7%
Contains less Saturated Fat -60%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Contains more Monounsaturated Fat +173.5%
Contains more Polyunsaturated fat +19.7%
Contains less Saturated Fat -60%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Breadfruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Breadfruit Opinion
Net carbs 14.7g 22.22g Breadfruit
Protein 1.67g 1.07g Pomegranate
Fats 1.17g 0.23g Pomegranate
Carbs 18.7g 27.12g Breadfruit
Calories 83kcal 103kcal Breadfruit
Sugar 13.67g 11g Breadfruit
Fiber 4g 4.9g Breadfruit
Calcium 10mg 17mg Breadfruit
Iron 0.3mg 0.54mg Breadfruit
Magnesium 12mg 25mg Breadfruit
Phosphorus 36mg 30mg Pomegranate
Potassium 236mg 490mg Breadfruit
Sodium 3mg 2mg Breadfruit
Zinc 0.35mg 0.12mg Pomegranate
Copper 0.158mg 0.084mg Pomegranate
Manganese 0.119mg 0.06mg Pomegranate
Selenium 0.5µg 0.6µg Breadfruit
Vitamin E 0.6mg 0.1mg Pomegranate
Vitamin C 10.2mg 29mg Breadfruit
Vitamin B1 0.067mg 0.11mg Breadfruit
Vitamin B2 0.053mg 0.03mg Pomegranate
Vitamin B3 0.293mg 0.9mg Breadfruit
Vitamin B5 0.377mg 0.457mg Breadfruit
Vitamin B6 0.075mg 0.1mg Breadfruit
Folate 38µg 14µg Pomegranate
Vitamin K 16.4µg 0.5µg Pomegranate
Threonine 0.052mg Breadfruit
Isoleucine 0.064mg Breadfruit
Leucine 0.065mg Breadfruit
Lysine 0.037mg Breadfruit
Methionine 0.01mg Breadfruit
Phenylalanine 0.026mg Breadfruit
Valine 0.047mg Breadfruit
Saturated Fat 0.12g 0.048g Breadfruit
Monounsaturated Fat 0.093g 0.034g Pomegranate
Polyunsaturated fat 0.079g 0.066g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Breadfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Pomegranate
18%
Breadfruit
Minerals Daily Need Coverage Score
14%
Pomegranate
14%
Breadfruit

Comparison summary

Which food is lower in Sugar?
Breadfruit
Breadfruit is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Breadfruit
Breadfruit is lower in glycemic index (difference - 62)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.