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Pomegranate vs Dried fruit - In-Depth Nutrition Comparison

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How are Pomegranate and Dried fruit different?

  • Pomegranate is richer in Vitamin K, Vitamin C, and Folate, while Dried fruit is higher in Iron, Potassium, Vitamin E , Copper, Vitamin A, Vitamin B3, and Fiber.
  • Dried fruit covers your daily need of Iron 30% more than Pomegranate.
  • Pomegranate contains 10 times more Vitamin C than Dried fruit. Pomegranate contains 10.2mg of Vitamin C, while Dried fruit contains 1mg.

Pomegranates, raw and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Pomegranate vs Dried fruit 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 less Sodium -70%
Contains more Iron +786.7%
Contains more Calcium +450%
Contains more Potassium +392.4%
Contains more Magnesium +166.7%
Contains more Copper +117.1%
Contains more Zinc +11.4%
Contains more Phosphorus +97.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Contains less Sodium -70%
Contains more Iron +786.7%
Contains more Calcium +450%
Contains more Potassium +392.4%
Contains more Magnesium +166.7%
Contains more Copper +117.1%
Contains more Zinc +11.4%
Contains more Phosphorus +97.2%

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 +920%
Contains more Vitamin B1 +346.7%
Contains more Vitamin K +429%
Contains more Folate +280%
Contains more Vitamin A +∞%
Contains more Vitamin E +621.7%
Contains more Vitamin B2 +39.6%
Contains more Vitamin B3 +783.6%
Contains more Vitamin B5 +36.9%
Contains more Vitamin B6 +90.7%
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 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Contains more Vitamin C +920%
Contains more Vitamin B1 +346.7%
Contains more Vitamin K +429%
Contains more Folate +280%
Contains more Vitamin A +∞%
Contains more Vitamin E +621.7%
Contains more Vitamin B2 +39.6%
Contains more Vitamin B3 +783.6%
Contains more Vitamin B5 +36.9%
Contains more Vitamin B6 +90.7%

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 Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in price 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 Dried fruit Opinion
Calories 83kcal 241kcal Dried fruit
Protein 1.67g 3.39g Dried fruit
Fats 1.17g 0.51g Pomegranate
Vitamin C 10.2mg 1mg Pomegranate
Net carbs 14.7g 55.34g Dried fruit
Carbs 18.7g 62.64g Dried fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.3mg 2.66mg Dried fruit
Calcium 10mg 55mg Dried fruit
Potassium 236mg 1162mg Dried fruit
Magnesium 12mg 32mg Dried fruit
Sugar 13.67g 53.44g Pomegranate
Fiber 4g 7.3g Dried fruit
Copper 0.158mg 0.343mg Dried fruit
Zinc 0.35mg 0.39mg Dried fruit
Starch g 0.35g Dried fruit
Phosphorus 36mg 71mg Dried fruit
Sodium 3mg 10mg Pomegranate
Vitamin A 0IU 3604IU Dried fruit
Vitamin E 0.6mg 4.33mg Dried fruit
Vitamin D 0µg 0µg
Vitamin B1 0.067mg 0.015mg Pomegranate
Vitamin B2 0.053mg 0.074mg Dried fruit
Vitamin B3 0.293mg 2.589mg Dried fruit
Vitamin B5 0.377mg 0.516mg Dried fruit
Vitamin B6 0.075mg 0.143mg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 3.1µg Pomegranate
Folate 38µg 10µg Pomegranate
Trans Fat 0g g Dried fruit
Saturated Fat 0.12g 0.017g Dried fruit
Monounsaturated Fat 0.093g 0.074g Pomegranate
Polyunsaturated fat 0.079g 0.074g Pomegranate
Tryptophan mg 0.016mg Dried fruit
Threonine mg 0.073mg Dried fruit
Isoleucine mg 0.063mg Dried fruit
Leucine mg 0.105mg Dried fruit
Lysine mg 0.083mg Dried fruit
Methionine mg 0.015mg Dried fruit
Phenylalanine mg 0.062mg Dried fruit
Valine mg 0.078mg Dried fruit
Histidine mg 0.047mg Dried fruit
Fructose g 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Dried fruit
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
38
Dried fruit
Mineral Summary Score
15
Pomegranate
50
Dried fruit

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
20%
Dried fruit
Carbohydrates
19%
Pomegranate
63%
Dried fruit
Fats
5%
Pomegranate
2%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 39.77g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 7mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.