Pomegranate vs. Plum — In-Depth Nutrition Comparison
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A recap on differences between pomegranate and plums
- Pomegranate is higher in copper, fiber, vitamin K, and folate, yet plums are higher in vitamin A.
- Pomegranate covers your daily copper needs 11% more than plums.
- Pomegranate contains 8 times more folate than plums. While pomegranate contains 38µg of folate, plums contain only 5µg.
- The amount of sugar in plums is lower.
Food varieties used in this article are Pomegranates, raw and Plums, raw.
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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.
| Contains more MagnesiumMagnesium | +71.4% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +50.3% |
| Contains more IronIron | +76.5% |
| Contains more CopperCopper | +177.2% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +125% |
| Contains more ManganeseManganese | +128.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin EVitamin E | +130.8% |
| Contains more Vitamin B1Vitamin B1 | +139.3% |
| Contains more Vitamin B2Vitamin B2 | +103.8% |
| Contains more Vitamin B5Vitamin B5 | +179.3% |
| Contains more Vitamin B6Vitamin B6 | +158.6% |
| Contains more Vitamin KVitamin K | +156.3% |
| Contains more FolateFolate | +660% |
| Contains more CholineCholine | +300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +42.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.7 g
Fats:
0.28 g
Carbs:
11.42 g
Water:
87.23 g
Other:
0.37 g
| Contains more ProteinProtein | +138.6% |
| Contains more FatsFats | +317.9% |
| Contains more CarbsCarbs | +63.7% |
| Contains more OtherOther | +43.2% |
| Contains more WaterWater | +11.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.134 g
Polyunsaturated fat:
Poly. Fat
0.044 g
| Contains more Poly. FatPolyunsaturated fat | +79.5% |
| Contains less Sat. FatSaturated fat | -85.8% |
| Contains more Mono. FatMonounsaturated fat | +44.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.158mg | 0.057mg | 11% |
| Fiber | 4g | 1.4g | 10% |
| Folate | 38µg | 5µg | 8% |
| Vitamin K | 16.4µg | 6.4µg | 8% |
| Vitamin B5 | 0.377mg | 0.135mg | 5% |
| Fructose | 3.07g | 4% | |
| Vitamin B6 | 0.075mg | 0.029mg | 4% |
| Manganese | 0.119mg | 0.052mg | 3% |
| Phosphorus | 36mg | 16mg | 3% |
| Vitamin B1 | 0.067mg | 0.028mg | 3% |
| Calories | 83kcal | 46kcal | 2% |
| Vitamin B2 | 0.053mg | 0.026mg | 2% |
| Potassium | 236mg | 157mg | 2% |
| Zinc | 0.35mg | 0.1mg | 2% |
| Vitamin A | 0µg | 17µg | 2% |
| Vitamin E | 0.6mg | 0.26mg | 2% |
| Iron | 0.3mg | 0.17mg | 2% |
| Carbs | 18.7g | 11.42g | 2% |
| Protein | 1.67g | 0.7g | 2% |
| Choline | 7.6mg | 1.9mg | 1% |
| Fats | 1.17g | 0.28g | 1% |
| Vitamin C | 10.2mg | 9.5mg | 1% |
| Vitamin B3 | 0.293mg | 0.417mg | 1% |
| Magnesium | 12mg | 7mg | 1% |
| Selenium | 0.5µg | 0µg | 1% |
| Net carbs | 14.7g | 10.02g | N/A |
| Calcium | 10mg | 6mg | 0% |
| Sugar | 13.67g | 9.92g | N/A |
| Sodium | 3mg | 0mg | 0% |
| Saturated fat | 0.12g | 0.017g | 0% |
| Monounsaturated fat | 0.093g | 0.134g | 0% |
| Polyunsaturated fat | 0.079g | 0.044g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.01mg | 0% | |
| Isoleucine | 0.014mg | 0% | |
| Leucine | 0.015mg | 0% | |
| Lysine | 0.016mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.014mg | 0% | |
| Valine | 0.016mg | 0% | |
| Histidine | 0.009mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
14%
6%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Plum is lower in Sugar (difference - 3.75g)
Which food contains less Sodium?
Plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Plum is lower in Saturated fat (difference - 0.103g)
Which food is lower in glycemic index?
Plum is lower in glycemic index (difference - 53)
Which food is cheaper?
Plum is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)