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Pomegranate vs. Chocolate — In-Depth Nutrition Comparison

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How are Pomegranate and Chocolate different?

  • Chocolate is higher than Pomegranate in Copper, Iron, Manganese, Magnesium, Phosphorus, Zinc, Fiber, Vitamin B12, and Potassium.
  • Chocolate covers your daily need of Copper 97% more than Pomegranate.
  • Pomegranate is lower in Saturated Fat.

Pomegranates, raw and Chocolate, dark, 45- 59% cacao solids types were used in this article.

Infographic

Pomegranate vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +1116.7%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +136.9%
Contains more IronIron +2573.3%
Contains more CopperCopper +550.6%
Contains more ZincZinc +474.3%
Contains more PhosphorusPhosphorus +472.2%
Contains more ManganeseManganese +1092.4%
Contains more SeleniumSelenium +500%

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 0% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more Vitamin KVitamin K +102.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +147.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.05mg

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% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +7934%
Contains more ProteinProtein +192.2%
Contains more FatsFats +2573.5%
Contains more CarbsCarbs +227.1%
Contains more OtherOther +220.8%

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
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated Fat -99.4%
Contains more Mono. FatMonounsaturated Fat +10158.1%
Contains more Poly. FatPolyunsaturated fat +1282.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Chocolate Opinion
Calories 83kcal 546kcal Chocolate
Protein 1.67g 4.88g Chocolate
Fats 1.17g 31.28g Chocolate
Vitamin C 10.2mg Pomegranate
Net carbs 14.7g 54.17g Chocolate
Carbs 18.7g 61.17g Chocolate
Cholesterol 0mg 8mg Pomegranate
Magnesium 12mg 146mg Chocolate
Calcium 10mg 56mg Chocolate
Potassium 236mg 559mg Chocolate
Iron 0.3mg 8.02mg Chocolate
Sugar 13.67g 47.9g Pomegranate
Fiber 4g 7g Chocolate
Copper 0.158mg 1.028mg Chocolate
Zinc 0.35mg 2.01mg Chocolate
Phosphorus 36mg 206mg Chocolate
Sodium 3mg 24mg Pomegranate
Vitamin A 0IU 50IU Chocolate
Vitamin A 0µg 2µg Chocolate
Vitamin E 0.6mg 0.54mg Pomegranate
Manganese 0.119mg 1.419mg Chocolate
Selenium 0.5µg 3µg Chocolate
Vitamin B1 0.067mg 0.025mg Pomegranate
Vitamin B2 0.053mg 0.05mg Pomegranate
Vitamin B3 0.293mg 0.725mg Chocolate
Vitamin B5 0.377mg 0.297mg Pomegranate
Vitamin B6 0.075mg 0.042mg Pomegranate
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 16.4µg 8.1µg Pomegranate
Folate 38µg Pomegranate
Trans Fat 0g 0.112g Pomegranate
Choline 7.6mg Pomegranate
Saturated Fat 0.12g 18.519g Pomegranate
Monounsaturated Fat 0.093g 9.54g Chocolate
Polyunsaturated fat 0.079g 1.092g Chocolate
Omega-3 - EPA 0g 0.001g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pomegranate
9%
Chocolate
Minerals Daily Need Coverage Score
14%
Pomegranate
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 34.23g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 18.399g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.