Pomegranate vs. Dates — In-Depth Nutrition Comparison
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Summary of differences between Pomegranate and Dates
- Pomegranate has more Vitamin K, and Vitamin C, however, Dates are higher in Fiber, Potassium, Iron, Magnesium, Vitamin B6, Manganese, Vitamin B3, and Copper.
- Dates covers your daily need of Fiber 16% more than Pomegranate.
- Pomegranate has 26 times more Vitamin C than Dates. While Pomegranate has 10.2mg of Vitamin C, Dates have only 0.4mg.
These are the specific foods used in this comparison Pomegranates, raw and Dates, deglet noor.
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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 ZincZinc | +20.7% |
| Contains more MagnesiumMagnesium | +258.3% |
| Contains more CalciumCalcium | +290% |
| Contains more PotassiumPotassium | +178% |
| Contains more IronIron | +240% |
| Contains more CopperCopper | +30.4% |
| Contains more PhosphorusPhosphorus | +72.2% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +120.2% |
| Contains more SeleniumSelenium | +500% |
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 CVitamin C | +2450% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B1Vitamin B1 | +28.8% |
| Contains more Vitamin KVitamin K | +507.4% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +20.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +24.5% |
| Contains more Vitamin B3Vitamin B3 | +334.8% |
| Contains more Vitamin B5Vitamin B5 | +56.2% |
| Contains more Vitamin B6Vitamin B6 | +120% |
~equal in
Vitamin D
~0µg
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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more FatsFats | +200% |
| Contains more WaterWater | +279.6% |
| Contains more ProteinProtein | +46.7% |
| Contains more CarbsCarbs | +301.2% |
| Contains more OtherOther | +201.9% |
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
0.032 g
Monounsaturated Fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated Fat | +158.3% |
| Contains more Poly. FatPolyunsaturated fat | +315.8% |
| Contains less Sat. FatSaturated Fat | -73.3% |
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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| Lower in Sugar |
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| Lower in price |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 83kcal | 282kcal |
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| Protein | 1.67g | 2.45g |
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| Fats | 1.17g | 0.39g |
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| Vitamin C | 10.2mg | 0.4mg |
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| Net carbs | 14.7g | 67.03g |
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| Carbs | 18.7g | 75.03g |
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| Magnesium | 12mg | 43mg |
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| Calcium | 10mg | 39mg |
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| Potassium | 236mg | 656mg |
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| Iron | 0.3mg | 1.02mg |
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| Sugar | 13.67g | 63.35g |
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| Fiber | 4g | 8g |
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| Copper | 0.158mg | 0.206mg |
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| Zinc | 0.35mg | 0.29mg |
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| Phosphorus | 36mg | 62mg |
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| Sodium | 3mg | 2mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin E | 0.6mg | 0.05mg |
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| Manganese | 0.119mg | 0.262mg |
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| Selenium | 0.5µg | 3µg |
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| Vitamin B1 | 0.067mg | 0.052mg |
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| Vitamin B2 | 0.053mg | 0.066mg |
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| Vitamin B3 | 0.293mg | 1.274mg |
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| Vitamin B5 | 0.377mg | 0.589mg |
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| Vitamin B6 | 0.075mg | 0.165mg |
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| Vitamin K | 16.4µg | 2.7µg |
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| Folate | 38µg | 19µg |
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| Choline | 7.6mg | 6.3mg |
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| Saturated Fat | 0.12g | 0.032g |
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| Monounsaturated Fat | 0.093g | 0.036g |
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| Polyunsaturated fat | 0.079g | 0.019g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Fructose | 19.56g |
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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%
12%
Minerals Daily Need Coverage Score
14%
29%
Comparison summary
Which food is lower in Sugar?
Pomegranate is lower in Sugar (difference - 49.68g)
Which food is cheaper?
Pomegranate is cheaper (difference - $1)
Which food contains less Sodium?
Dates contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.