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Pomegranate vs. Coffee — In-Depth Nutrition Comparison

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A recap on differences between pomegranate and coffee

  • Pomegranate is higher than coffee in copper, fiber, vitamin K, vitamin C, folate, vitamin B6, and potassium.
  • Pomegranate covers your daily copper needs 17% more than coffee.

Food varieties used in this article are Pomegranates, raw and Beverages, coffee, brewed, prepared with tap water.

Infographic

Pomegranate vs Coffee 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%
Coffee
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 4.3% 0.38% 0.67% 0.55% 1.3% 0.26% 3% 0%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +381.6%
Contains more IronIron +2900%
Contains more CopperCopper +7800%
Contains more ZincZinc +1650%
Contains more PhosphorusPhosphorus +1100%
Contains more ManganeseManganese +417.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -33.3%

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%
Coffee
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% 0% 0.2% 0% 3.5% 18% 3.6% 15% 0.23% 0% 0.25% 1.5% 1.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B1Vitamin B1 +378.6%
Contains more Vitamin B3Vitamin B3 +53.4%
Contains more Vitamin B5Vitamin B5 +48.4%
Contains more Vitamin B6Vitamin B6 +7400%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +1800%
Contains more CholineCholine +192.3%
Contains more Vitamin B2Vitamin B2 +43.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Coffee
1
99%
Protein: 0.12 g
Fats: 0.02 g
Carbs: 0 g
Water: 99.39 g
Other: 0.47 g
Contains more ProteinProtein +1291.7%
Contains more FatsFats +5750%
Contains more CarbsCarbs +∞%
Contains more OtherOther +12.8%
Contains more WaterWater +27.5%

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
Coffee
1
11% 83% 6%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +520%
Contains more Poly. FatPolyunsaturated fat +7800%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Coffee DV% diff.
Copper 0.158mg 0.002mg 17%
Fiber 4g 0g 16%
Vitamin K 16.4µg 0.1µg 14%
Vitamin C 10.2mg 0mg 11%
Caffeine 0mg 40mg 10%
Folate 38µg 2µg 9%
Carbs 18.7g 0g 6%
Vitamin B6 0.075mg 0.001mg 6%
Potassium 236mg 49mg 6%
Phosphorus 36mg 3mg 5%
Manganese 0.119mg 0.023mg 4%
Vitamin E 0.6mg 0.01mg 4%
Calories 83kcal 1kcal 4%
Vitamin B1 0.067mg 0.014mg 4%
Iron 0.3mg 0.01mg 4%
Protein 1.67g 0.12g 3%
Zinc 0.35mg 0.02mg 3%
Fats 1.17g 0.02g 2%
Vitamin B2 0.053mg 0.076mg 2%
Vitamin B5 0.377mg 0.254mg 2%
Magnesium 12mg 3mg 2%
Choline 7.6mg 2.6mg 1%
Polyunsaturated fat 0.079g 0.001g 1%
Selenium 0.5µg 0µg 1%
Calcium 10mg 2mg 1%
Saturated fat 0.12g 0.002g 1%
Vitamin B3 0.293mg 0.191mg 1%
Net carbs 14.7g 0g N/A
Sugar 13.67g 0g N/A
Sodium 3mg 2mg 0%
Monounsaturated fat 0.093g 0.015g 0%
Threonine 0.001mg 0%
Isoleucine 0.002mg 0%
Leucine 0.005mg 0%
Lysine 0.001mg 0%
Phenylalanine 0.003mg 0%
Valine 0.003mg 0%
Histidine 0.002mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Coffee
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
3%
Coffee
Minerals Daily Need Coverage Score
14%
Pomegranate
1%
Coffee

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Coffee
Coffee is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Coffee
Coffee contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Coffee
Coffee is lower in Saturated fat (difference - 0.118g)
Which food is lower in glycemic index?
Coffee
Coffee is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/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.