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  6. Pomegranate vs. Dried fruit

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 and vitamin C, while dried fruit is higher in iron, potassium, vitamin E, copper, vitamin A, carbs, vitamin B3, and fiber.
  • Dried fruit covers your daily need for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +392.4%
Contains more IronIron +786.7%
Contains more CopperCopper +117.1%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +97.2%
Contains more ManganeseManganese +97.5%
Contains more SeleniumSelenium +340%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 34% 0% 0% 12% 17% 12% 5.5% 23% 17% 0% 41% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Contains more Vitamin CVitamin C +920%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin KVitamin K +429%
Contains more FolateFolate +280%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +621.7%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more Vitamin B3Vitamin B3 +783.6%
Contains more Vitamin B5Vitamin B5 +36.9%
Contains more Vitamin B6Vitamin B6 +90.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Dried fruit DV% diff.
Iron 0.3mg 2.66mg 30%
Potassium 236mg 1162mg 27%
Vitamin E 0.6mg 4.33mg 25%
Copper 0.158mg 0.343mg 21%
Vitamin A 0µg 180µg 20%
Fructose 12.47g 16%
Carbs 18.7g 62.64g 15%
Vitamin B3 0.293mg 2.589mg 14%
Fiber 4g 7.3g 13%
Vitamin K 16.4µg 3.1µg 11%
Vitamin C 10.2mg 1mg 10%
Calories 83kcal 241kcal 8%
Folate 38µg 10µg 7%
Magnesium 12mg 32mg 5%
Calcium 10mg 55mg 5%
Phosphorus 36mg 71mg 5%
Manganese 0.119mg 0.235mg 5%
Vitamin B6 0.075mg 0.143mg 5%
Vitamin B1 0.067mg 0.015mg 4%
Protein 1.67g 3.39g 3%
Selenium 0.5µg 2.2µg 3%
Vitamin B5 0.377mg 0.516mg 3%
Vitamin B2 0.053mg 0.074mg 2%
Fats 1.17g 0.51g 1%
Choline 7.6mg 13.9mg 1%
Protein per 100 calories 2g 1.4g N/A
Calories per 10 g protein 497kcal 711kcal N/A
Weight per 100 calories 120g 41g N/A
Net carbs 14.7g 55.34g N/A
Sugar 13.67g 53.44g N/A
Zinc 0.35mg 0.39mg 0%
Starch 0.35g 0%
Sodium 3mg 10mg 0%
Saturated fat 0.12g 0.017g 0%
Monounsaturated fat 0.093g 0.074g 0%
Polyunsaturated fat 0.079g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +129.4%
Contains more WaterWater +152.3%
Contains more ProteinProtein +103%
Contains more CarbsCarbs +235%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +25.7%
Contains less Sat. FatSaturated fat -85.8%
~equal in Polyunsaturated fat ~0.074g

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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. 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.