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  6. Pomegranate vs. Plum

Pomegranate vs. Plum — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Pomegranate vs Plum 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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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.
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%
Plum
Plum
2
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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%
~equal in Vitamin C ~9.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Plum 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%

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
Plum
Plum
1
11% 87%
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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Plum
Plum
2
9% 69% 23%
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%

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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. 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.