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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.

Infographic

Pomegranate vs Dates  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 Zinc +20.7%
Contains more Iron +240%
Contains more Calcium +290%
Contains more Potassium +178%
Contains more Magnesium +258.3%
Contains more Copper +30.4%
Contains more Phosphorus +72.2%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Zinc +20.7%
Contains more Iron +240%
Contains more Calcium +290%
Contains more Potassium +178%
Contains more Magnesium +258.3%
Contains more Copper +30.4%
Contains more Phosphorus +72.2%
Contains less Sodium -33.3%

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 C +2450%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +28.8%
Contains more Vitamin K +507.4%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +334.8%
Contains more Vitamin B5 +56.2%
Contains more Vitamin B6 +120%
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 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +2450%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +28.8%
Contains more Vitamin K +507.4%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +334.8%
Contains more Vitamin B5 +56.2%
Contains more Vitamin B6 +120%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Dates Opinion
Calories 83kcal 282kcal Dates
Protein 1.67g 2.45g Dates
Fats 1.17g 0.39g Pomegranate
Vitamin C 10.2mg 0.4mg Pomegranate
Net carbs 14.7g 67.03g Dates
Carbs 18.7g 75.03g Dates
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.3mg 1.02mg Dates
Calcium 10mg 39mg Dates
Potassium 236mg 656mg Dates
Magnesium 12mg 43mg Dates
Sugar 13.67g 63.35g Pomegranate
Fiber 4g 8g Dates
Copper 0.158mg 0.206mg Dates
Zinc 0.35mg 0.29mg Pomegranate
Starch g g
Phosphorus 36mg 62mg Dates
Sodium 3mg 2mg Dates
Vitamin A 0IU 10IU Dates
Vitamin E 0.6mg 0.05mg Pomegranate
Vitamin D 0µg 0µg
Vitamin B1 0.067mg 0.052mg Pomegranate
Vitamin B2 0.053mg 0.066mg Dates
Vitamin B3 0.293mg 1.274mg Dates
Vitamin B5 0.377mg 0.589mg Dates
Vitamin B6 0.075mg 0.165mg Dates
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 2.7µg Pomegranate
Folate 38µg 19µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.12g 0.032g Dates
Monounsaturated Fat 0.093g 0.036g Pomegranate
Polyunsaturated fat 0.079g 0.019g Pomegranate
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Fructose g 19.56g Dates

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Pomegranate
12
Dates
Mineral Summary Score
15
Pomegranate
30
Dates

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 food.
Protein
10%
Pomegranate
15%
Dates
Carbohydrates
19%
Pomegranate
75%
Dates
Fats
5%
Pomegranate
2%
Dates

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 49.68g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.