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Pomegranate vs. Honey — In-Depth Nutrition Comparison

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Important differences between Pomegranate and Honey

  • Honey has less Fiber, Vitamin K, Copper, Vitamin C, Folate, Vitamin B5, Vitamin B1, and Potassium.
  • Pomegranate's daily need coverage for Fiber is 15% more.

The food varieties used in the comparison are Pomegranates, raw and Honey.

Infographic

Pomegranate vs Honey 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.
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%
Honey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +353.8%
Contains more CopperCopper +338.9%
Contains more ZincZinc +59.1%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +48.8%
Contains more IronIron +40%
Contains more SeleniumSelenium +60%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Honey
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin CVitamin C +1940%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B3Vitamin B3 +142.1%
Contains more Vitamin B5Vitamin B5 +454.4%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1800%
Contains more CholineCholine +245.5%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Honey
1
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more ProteinProtein +456.7%
Contains more FatsFats +∞%
Contains more WaterWater +355.7%
Contains more OtherOther +165%
Contains more CarbsCarbs +340.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Honey
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Honey Opinion
Calories 83kcal 304kcal Honey
Protein 1.67g 0.3g Pomegranate
Fats 1.17g 0g Pomegranate
Vitamin C 10.2mg 0.5mg Pomegranate
Net carbs 14.7g 82.2g Honey
Carbs 18.7g 82.4g Honey
Magnesium 12mg 2mg Pomegranate
Calcium 10mg 6mg Pomegranate
Potassium 236mg 52mg Pomegranate
Iron 0.3mg 0.42mg Honey
Sugar 13.67g 82.12g Pomegranate
Fiber 4g 0.2g Pomegranate
Copper 0.158mg 0.036mg Pomegranate
Zinc 0.35mg 0.22mg Pomegranate
Phosphorus 36mg 4mg Pomegranate
Sodium 3mg 4mg Pomegranate
Vitamin E 0.6mg 0mg Pomegranate
Manganese 0.119mg 0.08mg Pomegranate
Selenium 0.5µg 0.8µg Honey
Vitamin B1 0.067mg 0mg Pomegranate
Vitamin B2 0.053mg 0.038mg Pomegranate
Vitamin B3 0.293mg 0.121mg Pomegranate
Vitamin B5 0.377mg 0.068mg Pomegranate
Vitamin B6 0.075mg 0.024mg Pomegranate
Vitamin K 16.4µg 0µg Pomegranate
Folate 38µg 2µg Pomegranate
Choline 7.6mg 2.2mg Pomegranate
Saturated Fat 0.12g 0g Honey
Monounsaturated Fat 0.093g 0g Pomegranate
Polyunsaturated fat 0.079g 0g Pomegranate
Tryptophan 0.004mg Honey
Threonine 0.004mg Honey
Isoleucine 0.008mg Honey
Leucine 0.01mg Honey
Lysine 0.008mg Honey
Methionine 0.001mg Honey
Phenylalanine 0.011mg Honey
Valine 0.009mg Honey
Histidine 0.001mg Honey
Fructose 40.94g Honey

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Honey
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pomegranate
2%
Honey
Minerals Daily Need Coverage Score
14%
Pomegranate
6%
Honey

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 68.45g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $2)
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 Saturated Fat?
Honey
Honey is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Honey
Honey is lower in glycemic index (difference - 61)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.