Pomegranate vs. Fruit salad — In-Depth Nutrition Comparison
Compare
How are pomegranate and fruit salad different?
- Pomegranate is higher in copper, fiber, folate, vitamin C, and vitamin B5; however, fruit salad is richer in vitamin A.
- Daily need coverage for copper for pomegranate is 12% higher.
- Pomegranate contains 13 times more folate than fruit salad. While pomegranate contains 38µg of folate, fruit salad contains only 3µg.
Pomegranates, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids are the varieties used in this article.
Infographic
Infographic link
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 MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +103.4% |
| Contains more IronIron | +20% |
| Contains more CopperCopper | +216% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +157.1% |
| Contains less SodiumSodium | -40% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ManganeseManganese | +26.9% |
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 | +209.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +509.1% |
| Contains more Vitamin B2Vitamin B2 | +278.6% |
| Contains more Vitamin B5Vitamin B5 | +611.3% |
| Contains more Vitamin B6Vitamin B6 | +177.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1166.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +21.5% |
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:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more ProteinProtein | +227.5% |
| Contains more FatsFats | +3800% |
| Contains more CarbsCarbs | +43.3% |
| Contains more OtherOther | +103.8% |
| Contains more WaterWater | +10.5% |
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
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +1760% |
| Contains more Poly. FatPolyunsaturated fat | +618.2% |
| Contains less Sat. FatSaturated fat | -96.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 16.4µg | 14% | |
| Fiber | 4g | 1g | 12% |
| Copper | 0.158mg | 0.05mg | 12% |
| Folate | 38µg | 3µg | 9% |
| Vitamin C | 10.2mg | 3.3mg | 8% |
| Vitamin B5 | 0.377mg | 0.053mg | 6% |
| Vitamin B1 | 0.067mg | 0.011mg | 5% |
| Vitamin B6 | 0.075mg | 0.027mg | 4% |
| Potassium | 236mg | 116mg | 4% |
| Vitamin E | 0.6mg | 4% | |
| Phosphorus | 36mg | 14mg | 3% |
| Vitamin B2 | 0.053mg | 0.014mg | 3% |
| Vitamin A | 0µg | 30µg | 3% |
| Protein | 1.67g | 0.51g | 2% |
| Calories | 83kcal | 50kcal | 2% |
| Fats | 1.17g | 0.03g | 2% |
| Carbs | 18.7g | 13.05g | 2% |
| Zinc | 0.35mg | 0.14mg | 2% |
| Choline | 7.6mg | 1% | |
| Iron | 0.3mg | 0.25mg | 1% |
| Manganese | 0.119mg | 0.151mg | 1% |
| Selenium | 0.5µg | 1% | |
| Magnesium | 12mg | 8mg | 1% |
| Saturated fat | 0.12g | 0.004g | 1% |
| Net carbs | 14.7g | 12.05g | N/A |
| Calcium | 10mg | 11mg | 0% |
| Sugar | 13.67g | N/A | |
| Sodium | 3mg | 5mg | 0% |
| Vitamin B3 | 0.293mg | 0.356mg | 0% |
| Monounsaturated fat | 0.093g | 0.005g | 0% |
| Polyunsaturated fat | 0.079g | 0.011g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
3%
Minerals Daily Need Coverage Score
14%
8%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 0.116g)
Which food is lower in glycemic index?
Fruit salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Fruit salad is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)