Pomegranate vs. Fruit salad — In-Depth Nutrition Comparison
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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.
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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 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% |
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% |
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% |
