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  6. Pomegranate vs. Broccoli

Pomegranate vs. Broccoli — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and broccoli?

  • Pomegranate is richer in copper and fiber, yet broccoli is richer in vitamin C, vitamin K, vitamin A, vitamin B6, folate, and iron.
  • Broccoli's daily need coverage for vitamin C is 88% higher.
  • Pomegranate has 3 times more copper than broccoli. Pomegranate has 0.158mg of copper, while broccoli has 0.049mg.

We used Pomegranates, raw and Broccoli, raw types in this comparison.

Infographic

Pomegranate vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CopperCopper +222.4%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +370%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +143.3%
Contains more ZincZinc +17.1%
Contains more PhosphorusPhosphorus +83.3%
Contains more ManganeseManganese +76.5%
Contains more SeleniumSelenium +400%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin CVitamin C +774.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30%
Contains more Vitamin B2Vitamin B2 +120.8%
Contains more Vitamin B3Vitamin B3 +118.1%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin KVitamin K +519.5%
Contains more FolateFolate +65.8%
Contains more CholineCholine +146.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Broccoli DV% diff.
Vitamin C 10.2mg 89.2mg 88%
Vitamin K 16.4µg 101.6µg 71%
Copper 0.158mg 0.049mg 12%
Vitamin B6 0.075mg 0.175mg 8%
Folate 38µg 63µg 6%
Fiber 4g 2.6g 6%
Iron 0.3mg 0.73mg 5%
Vitamin B2 0.053mg 0.117mg 5%
Selenium 0.5µg 2.5µg 4%
Carbs 18.7g 6.64g 4%
Manganese 0.119mg 0.21mg 4%
Calcium 10mg 47mg 4%
Phosphorus 36mg 66mg 4%
Vitamin B5 0.377mg 0.573mg 4%
Vitamin A 0µg 31µg 3%
Vitamin B3 0.293mg 0.639mg 2%
Calories 83kcal 34kcal 2%
Potassium 236mg 316mg 2%
Magnesium 12mg 21mg 2%
Choline 7.6mg 18.7mg 2%
Protein 1.67g 2.82g 2%
Fructose 0.68g 1%
Vitamin E 0.6mg 0.78mg 1%
Sodium 3mg 33mg 1%
Zinc 0.35mg 0.41mg 1%
Fats 1.17g 0.37g 1%
Net carbs 14.7g 4.04g N/A
Sugar 13.67g 1.7g N/A
Vitamin B1 0.067mg 0.071mg 0%
Saturated fat 0.12g 0.039g 0%
Monounsaturated fat 0.093g 0.011g 0%
Polyunsaturated fat 0.079g 0.038g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +216.2%
Contains more CarbsCarbs +181.6%
Contains more ProteinProtein +68.9%
Contains more WaterWater +14.6%
Contains more OtherOther +64.2%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +745.5%
Contains more Poly. FatPolyunsaturated fat +107.9%
Contains less Sat. FatSaturated fat -67.5%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.