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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 Sugars 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +76.5%
Contains more Calcium +66.7%
Contains more Potassium +50.3%
Contains more Magnesium +71.4%
Contains more Copper +177.2%
Contains more Zinc +250%
Contains more Phosphorus +125%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Iron +76.5%
Contains more Calcium +66.7%
Contains more Potassium +50.3%
Contains more Magnesium +71.4%
Contains more Copper +177.2%
Contains more Zinc +250%
Contains more Phosphorus +125%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 Vitamin K +156.3%
Contains more Folate +660%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.3%
Equal in Vitamin C - 9.5
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
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 Vitamin K +156.3%
Contains more Folate +660%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.3%
Equal in Vitamin C - 9.5

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Pomegranate
9
Common plum
Mineral Summary Score
15
Pomegranate
7
Common plum

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 the food
Protein
10%
Pomegranate
4%
Common plum
Carbohydrates
19%
Pomegranate
11%
Common plum
Fats
5%
Pomegranate
1%
Common plum

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Common plum
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Common plum
Common plum contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Common plum Opinion
Calories 83 46 Pomegranate
Protein 1.67 0.7 Pomegranate
Fats 1.17 0.28 Pomegranate
Vitamin C 10.2 9.5 Pomegranate
Carbs 18.7 11.42 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.17 Pomegranate
Calcium 10 6 Pomegranate
Potassium 236 157 Pomegranate
Magnesium 12 7 Pomegranate
Sugars 13.67 9.92 Common plum
Fiber 4 1.4 Pomegranate
Copper 0.158 0.057 Pomegranate
Zinc 0.35 0.1 Pomegranate
Starch 0 Common plum
Phosphorus 36 16 Pomegranate
Sodium 3 0 Common plum
Vitamin A 0 345 Common plum
Vitamin E 0.6 0.26 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.028 Pomegranate
Vitamin B2 0.053 0.026 Pomegranate
Vitamin B3 0.293 0.417 Common plum
Vitamin B5 0.377 0.135 Pomegranate
Vitamin B6 0.075 0.029 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 6.4 Pomegranate
Folate 38 5 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.017 Common plum
Monounsaturated Fat 0.093 0.134 Common plum
Polyunsaturated fat 0.079 0.044 Pomegranate
Tryptophan 0.009 Common plum
Threonine 0.01 Common plum
Isoleucine 0.014 Common plum
Leucine 0.015 Common plum
Lysine 0.016 Common plum
Methionine 0.008 Common plum
Phenylalanine 0.014 Common plum
Valine 0.016 Common plum
Histidine 0.009 Common plum
Fructose 3.07 Common plum

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 of 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.