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Pomegranate vs. Common plum — In-Depth Nutrition Comparison

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A recap on differences between Pomegranate and Common plum

  • Pomegranate is higher than Common plum in Copper, Fiber, Vitamin K, and Folate.
  • Pomegranate covers your daily Copper needs 11% more than Common plum.
  • Pomegranate contains 8 times more Folate than Common plum. While Pomegranate contains 38µg of Folate, Common plum contains only 5µg.
  • The amount of Sugar in Common plum is lower.

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

Infographic

Pomegranate vs Common plum 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pomegranate
Pomegranate
9
:
1
Common plum
Common plum
Contains more Calcium +66.7%
Contains more Iron +76.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +125%
Contains more Potassium +50.3%
Contains more Zinc +250%
Contains more Copper +177.2%
Contains more Manganese +128.8%
Contains more Selenium +∞%
Contains less Sodium -100%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Common plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +66.7%
Contains more Iron +76.5%
Contains more Magnesium +71.4%
Contains more Phosphorus +125%
Contains more Potassium +50.3%
Contains more Zinc +250%
Contains more Copper +177.2%
Contains more Manganese +128.8%
Contains more Selenium +∞%
Contains less Sodium -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.
Pomegranate
Pomegranate
8
:
2
Common plum
Common plum
Contains more Vitamin E +130.8%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +158.6%
Contains more Folate +660%
Contains more Vitamin K +156.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.3%
Equal in Vitamin C - 9.5
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%
Common plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin E +130.8%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +158.6%
Contains more Folate +660%
Contains more Vitamin K +156.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.3%
Equal in Vitamin C - 9.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
4
:
1
Common plum
Common plum
Contains more Protein +138.6%
Contains more Fats +317.9%
Contains more Carbs +63.7%
Contains more Other +43.2%
Contains more Water +11.9%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Common plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +138.6%
Contains more Fats +317.9%
Contains more Carbs +63.7%
Contains more Other +43.2%
Contains more Water +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Common plum
Common plum
Contains more Polyunsaturated fat +79.5%
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +44.1%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Common plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +79.5%
Contains less Saturated Fat -85.8%
Contains more Monounsaturated 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.
Pomegranate Common plum
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Common plum Opinion
Net carbs 14.7g 10.02g Pomegranate
Protein 1.67g 0.7g Pomegranate
Fats 1.17g 0.28g Pomegranate
Carbs 18.7g 11.42g Pomegranate
Calories 83kcal 46kcal Pomegranate
Fructose 3.07g Common plum
Sugar 13.67g 9.92g Common plum
Fiber 4g 1.4g Pomegranate
Calcium 10mg 6mg Pomegranate
Iron 0.3mg 0.17mg Pomegranate
Magnesium 12mg 7mg Pomegranate
Phosphorus 36mg 16mg Pomegranate
Potassium 236mg 157mg Pomegranate
Sodium 3mg 0mg Common plum
Zinc 0.35mg 0.1mg Pomegranate
Copper 0.158mg 0.057mg Pomegranate
Manganese 0.119mg 0.052mg Pomegranate
Selenium 0.5µg 0µg Pomegranate
Vitamin A 0IU 345IU Common plum
Vitamin A RAE 0µg 17µg Common plum
Vitamin E 0.6mg 0.26mg Pomegranate
Vitamin C 10.2mg 9.5mg Pomegranate
Vitamin B1 0.067mg 0.028mg Pomegranate
Vitamin B2 0.053mg 0.026mg Pomegranate
Vitamin B3 0.293mg 0.417mg Common plum
Vitamin B5 0.377mg 0.135mg Pomegranate
Vitamin B6 0.075mg 0.029mg Pomegranate
Folate 38µg 5µg Pomegranate
Vitamin K 16.4µg 6.4µg Pomegranate
Tryptophan 0.009mg Common plum
Threonine 0.01mg Common plum
Isoleucine 0.014mg Common plum
Leucine 0.015mg Common plum
Lysine 0.016mg Common plum
Methionine 0.008mg Common plum
Phenylalanine 0.014mg Common plum
Valine 0.016mg Common plum
Histidine 0.009mg Common plum
Saturated Fat 0.12g 0.017g Common plum
Monounsaturated Fat 0.093g 0.134g Common plum
Polyunsaturated fat 0.079g 0.044g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Common plum
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%
Common plum
Minerals Daily Need Coverage Score
14%
Pomegranate
6%
Common plum

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?
Common plum
Common plum is lower in Sugar (difference - 3.75g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 53)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.