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  6. Pomegranate vs. Figs

Pomegranate vs. Figs — In-Depth Nutrition Comparison

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A recap on differences between Pomegranate and Figs

  • Pomegranate is higher than Figs in Copper, Vitamin K, Vitamin C, and Folate.
  • Pomegranate contains 6 times more Folate than Figs. While Pomegranate contains 38µg of Folate, Figs contains only 6µg.
  • The amount of Sugar in Pomegranate is lower.

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

Infographic

Pomegranate vs Figs 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.
Pomegranate
Pomegranate
5
:
5
Figs
Figs
Contains more Phosphorus +157.1%
Contains more Zinc +133.3%
Contains more Copper +125.7%
Contains more Selenium +150%
Contains more Calcium +250%
Contains more Iron +23.3%
Contains more Magnesium +41.7%
Contains less Sodium -66.7%
Equal in Potassium - 232
Equal in Manganese - 0.128
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Phosphorus +157.1%
Contains more Zinc +133.3%
Contains more Copper +125.7%
Contains more Selenium +150%
Contains more Calcium +250%
Contains more Iron +23.3%
Contains more Magnesium +41.7%
Contains less Sodium -66.7%
Equal in Potassium - 232
Equal in Manganese - 0.128

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.
Pomegranate
Pomegranate
7
:
3
Figs
Figs
Contains more Vitamin E +445.5%
Contains more Vitamin C +410%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +25.7%
Contains more Folate +533.3%
Contains more Vitamin K +248.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B6 +50.7%
Equal in Vitamin B2 - 0.05
Pomegranate
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%
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin E +445.5%
Contains more Vitamin C +410%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +25.7%
Contains more Folate +533.3%
Contains more Vitamin K +248.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B6 +50.7%
Equal in Vitamin B2 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
2
:
3
Figs
Figs
Contains more Protein +122.7%
Contains more Fats +290%
Contains more Other +24.5%
Equal in Carbs - 19.18
Equal in Water - 79.11
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Protein +122.7%
Contains more Fats +290%
Contains more Other +24.5%
Equal in Carbs - 19.18
Equal in Water - 79.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Figs
Figs
Contains more Monounsaturated Fat +40.9%
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +82.3%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains more Monounsaturated Fat +40.9%
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +82.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Figs
Lower in Sugar ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Pomegranate Figs Opinion
Net carbs 14.7g 16.28g Figs
Protein 1.67g 0.75g Pomegranate
Fats 1.17g 0.3g Pomegranate
Carbs 18.7g 19.18g Figs
Calories 83kcal 74kcal Pomegranate
Sugar 13.67g 16.26g Pomegranate
Fiber 4g 2.9g Pomegranate
Calcium 10mg 35mg Figs
Iron 0.3mg 0.37mg Figs
Magnesium 12mg 17mg Figs
Phosphorus 36mg 14mg Pomegranate
Potassium 236mg 232mg Pomegranate
Sodium 3mg 1mg Figs
Zinc 0.35mg 0.15mg Pomegranate
Copper 0.158mg 0.07mg Pomegranate
Manganese 0.119mg 0.128mg Figs
Selenium 0.5µg 0.2µg Pomegranate
Vitamin A 0IU 142IU Figs
Vitamin A RAE 0µg 7µg Figs
Vitamin E 0.6mg 0.11mg Pomegranate
Vitamin C 10.2mg 2mg Pomegranate
Vitamin B1 0.067mg 0.06mg Pomegranate
Vitamin B2 0.053mg 0.05mg Pomegranate
Vitamin B3 0.293mg 0.4mg Figs
Vitamin B5 0.377mg 0.3mg Pomegranate
Vitamin B6 0.075mg 0.113mg Figs
Folate 38µg 6µg Pomegranate
Vitamin K 16.4µg 4.7µg Pomegranate
Tryptophan 0.006mg Figs
Threonine 0.024mg Figs
Isoleucine 0.023mg Figs
Leucine 0.033mg Figs
Lysine 0.03mg Figs
Methionine 0.006mg Figs
Phenylalanine 0.018mg Figs
Valine 0.028mg Figs
Histidine 0.011mg Figs
Saturated Fat 0.12g 0.06g Figs
Monounsaturated Fat 0.093g 0.066g Pomegranate
Polyunsaturated fat 0.079g 0.144g Figs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Figs
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
9%
Figs
Minerals Daily Need Coverage Score
14%
Pomegranate
11%
Figs

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 2.59g)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Figs
Figs is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Figs
Figs is lower in glycemic index (difference - 61)
Which food is cheaper?
Figs
Figs is cheaper (difference - $0.4)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.