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  6. Pomegranate vs. Fruit preserves

Pomegranate vs. Fruit preserves — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and fruit preserves

  • Pomegranate has more vitamin K, fiber, vitamin B5, folate, and copper; however, fruit preserves are higher in carbs.
  • Fruit preserves cover your daily need for carbs 17% more than pomegranate.

These are the specific foods used in this comparison Pomegranates, raw and Jams and preserves.

Infographic

Pomegranate vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +206.5%
Contains more CopperCopper +58%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +197.5%
Contains more CalciumCalcium +100%
Contains more IronIron +63.3%
Contains more SeleniumSelenium +300%

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 29% 0% 0% 2.4% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3%
Contains more Vitamin CVitamin C +15.9%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +318.8%
Contains more Vitamin B3Vitamin B3 +713.9%
Contains more Vitamin B5Vitamin B5 +1785%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.5%
Contains more Vitamin B2Vitamin B2 +43.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Fruit preserves DV% diff.
Carbs 18.7g 68.86g 17%
Vitamin K 16.4µg 0µg 14%
Fiber 4g 1.1g 12%
Calories 83kcal 278kcal 10%
Vitamin B5 0.377mg 0.02mg 7%
Folate 38µg 11µg 7%
Copper 0.158mg 0.1mg 6%
Potassium 236mg 77mg 5%
Vitamin B1 0.067mg 0.016mg 4%
Vitamin B6 0.075mg 0.02mg 4%
Protein 1.67g 0.37g 3%
Zinc 0.35mg 0.06mg 3%
Vitamin E 0.6mg 0.12mg 3%
Manganese 0.119mg 0.04mg 3%
Selenium 0.5µg 2µg 3%
Fats 1.17g 0.07g 2%
Vitamin C 10.2mg 8.8mg 2%
Magnesium 12mg 4mg 2%
Iron 0.3mg 0.49mg 2%
Phosphorus 36mg 19mg 2%
Vitamin B2 0.053mg 0.076mg 2%
Vitamin B3 0.293mg 0.036mg 2%
Calcium 10mg 20mg 1%
Sodium 3mg 32mg 1%
Saturated fat 0.12g 0.01g 1%
Polyunsaturated fat 0.079g 0g 1%
Protein per 100 calories 2g 0.13g N/A
Calories per 10 g protein 497kcal 7514kcal N/A
Weight per 100 calories 120g 36g N/A
Net carbs 14.7g 67.76g N/A
Sugar 13.67g 48.5g N/A
Choline 7.6mg 10.2mg 0%
Monounsaturated fat 0.093g 0.038g 0%
Tryptophan 0.008mg 0%
Threonine 0.023mg 0%
Isoleucine 0.017mg 0%
Leucine 0.037mg 0%
Lysine 0.03mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.021mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +351.4%
Contains more FatsFats +1571.4%
Contains more WaterWater +155.8%
Contains more CarbsCarbs +268.2%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +144.7%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -91.7%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.