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Pomegranate vs Grapefruit - In-Depth Nutrition Comparison

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How are Pomegranate and Grapefruit different?

  • Pomegranate is richer in Copper, Fiber, and Folate, while Grapefruit is higher in Vitamin C, Vitamin K, and Vitamin A RAE.
  • Grapefruit covers your daily need of Vitamin C 23% more than Pomegranate.
  • Pomegranate contains 5 times more Copper than Grapefruit. Pomegranate contains 0.158mg of Copper, while Grapefruit contains 0.032mg.
  • Grapefruit is lower in Sugar.

Pomegranates, raw and Grapefruit, raw, pink and red, all areas types were used in this article.

Infographic

Pomegranate vs Grapefruit 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 Iron +275%
Contains more Magnesium +33.3%
Contains more Phosphorus +100%
Contains more Potassium +74.8%
Contains more Zinc +400%
Contains more Copper +393.8%
Contains more Calcium +120%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Contains more Iron +275%
Contains more Magnesium +33.3%
Contains more Phosphorus +100%
Contains more Potassium +74.8%
Contains more Zinc +400%
Contains more Copper +393.8%
Contains more Calcium +120%
Contains less Sodium -100%

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 E +361.5%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +41.5%
Contains more Folate +192.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +205.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin E +361.5%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +43.9%
Contains more Vitamin B6 +41.5%
Contains more Folate +192.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +205.9%

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 Grapefruit
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Grapefruit Opinion
Net carbs 14.7g 9.06g Pomegranate
Protein 1.67g 0.77g Pomegranate
Fats 1.17g 0.14g Pomegranate
Carbs 18.7g 10.66g Pomegranate
Calories 83kcal 42kcal Pomegranate
Starch g 0g Grapefruit
Fructose g 1.77g Grapefruit
Sugar 13.67g 6.89g Grapefruit
Fiber 4g 1.6g Pomegranate
Calcium 10mg 22mg Grapefruit
Iron 0.3mg 0.08mg Pomegranate
Magnesium 12mg 9mg Pomegranate
Phosphorus 36mg 18mg Pomegranate
Potassium 236mg 135mg Pomegranate
Sodium 3mg 0mg Grapefruit
Zinc 0.35mg 0.07mg Pomegranate
Copper 0.158mg 0.032mg Pomegranate
Vitamin A 0IU 1150IU Grapefruit
Vitamin E 0.6mg 0.13mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 31.2mg Grapefruit
Vitamin B1 0.067mg 0.043mg Pomegranate
Vitamin B2 0.053mg 0.031mg Pomegranate
Vitamin B3 0.293mg 0.204mg Pomegranate
Vitamin B5 0.377mg 0.262mg Pomegranate
Vitamin B6 0.075mg 0.053mg Pomegranate
Folate 38µg 13µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 0µg Pomegranate
Tryptophan mg 0.008mg Grapefruit
Threonine mg 0.013mg Grapefruit
Isoleucine mg 0.008mg Grapefruit
Leucine mg 0.015mg Grapefruit
Lysine mg 0.019mg Grapefruit
Methionine mg 0.007mg Grapefruit
Phenylalanine mg 0.013mg Grapefruit
Valine mg 0.015mg Grapefruit
Histidine mg 0.008mg Grapefruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.021g Grapefruit
Monounsaturated Fat 0.093g 0.02g Pomegranate
Polyunsaturated fat 0.079g 0.036g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Grapefruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20
Grapefruit
Mineral Summary Score
15
Pomegranate
6
Grapefruit

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
5%
Grapefruit
Carbohydrates
19%
Pomegranate
11%
Grapefruit
Fats
5%
Pomegranate
1%
Grapefruit

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 6.78g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 25)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.