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Pomegranate vs Common fig - In-Depth Nutrition Comparison

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A recap on differences between Pomegranate and Common fig

  • Pomegranate is higher than Common fig in Copper, Vitamin K, Vitamin C, and Folate.
  • Pomegranate contains 6 times more Folate than Common fig. While Pomegranate contains 38µg of Folate, Common fig 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 Common fig 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +157.1%
Contains more Zinc +133.3%
Contains more Copper +125.7%
Contains more Calcium +250%
Contains more Iron +23.3%
Contains more Magnesium +41.7%
Contains less Sodium -66.7%
Equal in Potassium - 232
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 14% 13% 6% 21% 1% 5% 24%
Contains more Phosphorus +157.1%
Contains more Zinc +133.3%
Contains more Copper +125.7%
Contains more Calcium +250%
Contains more Iron +23.3%
Contains more Magnesium +41.7%
Contains less Sodium -66.7%
Equal in Potassium - 232

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Common fig
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 Common fig Opinion
Net carbs 14.7g 16.28g Common fig
Protein 1.67g 0.75g Pomegranate
Fats 1.17g 0.3g Pomegranate
Carbs 18.7g 19.18g Common fig
Calories 83kcal 74kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g 16.26g Pomegranate
Fiber 4g 2.9g Pomegranate
Calcium 10mg 35mg Common fig
Iron 0.3mg 0.37mg Common fig
Magnesium 12mg 17mg Common fig
Phosphorus 36mg 14mg Pomegranate
Potassium 236mg 232mg Pomegranate
Sodium 3mg 1mg Common fig
Zinc 0.35mg 0.15mg Pomegranate
Copper 0.158mg 0.07mg Pomegranate
Vitamin A 0IU 142IU Common fig
Vitamin E 0.6mg 0.11mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 Common fig
Vitamin B5 0.377mg 0.3mg Pomegranate
Vitamin B6 0.075mg 0.113mg Common fig
Folate 38µg 6µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 4.7µg Pomegranate
Tryptophan mg 0.006mg Common fig
Threonine mg 0.024mg Common fig
Isoleucine mg 0.023mg Common fig
Leucine mg 0.033mg Common fig
Lysine mg 0.03mg Common fig
Methionine mg 0.006mg Common fig
Phenylalanine mg 0.018mg Common fig
Valine mg 0.028mg Common fig
Histidine mg 0.011mg Common fig
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.06g Common fig
Monounsaturated Fat 0.093g 0.066g Pomegranate
Polyunsaturated fat 0.079g 0.144g Common fig

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Common fig
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Pomegranate
9
Common fig
Mineral Summary Score
15
Pomegranate
11
Common fig

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Pomegranate
5%
Common fig
Carbohydrates
19%
Pomegranate
19%
Common fig
Fats
5%
Pomegranate
1%
Common fig

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?
Common fig
Common fig contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Common fig
Common fig is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Common fig
Common fig is lower in glycemic index (difference - 61)
Which food is cheaper?
Common fig
Common fig 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. Common fig - 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.