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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

  • Fruit preserves have less vitamin K, fiber, vitamin B5, folate, and copper than pomegranate.
  • Pomegranate covers your daily need for vitamin K, 14% more than fruit preserves.
  • Pomegranate has 19 times more vitamin B5 than fruit preserves. While pomegranate has 0.377mg of vitamin B5, fruit preserves have only 0.02mg.
  • Pomegranate has less sugar.

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

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%
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

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%
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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%
Contains more CholineCholine +34.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~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%
Folate 38µg 11µg 7%
Vitamin B5 0.377mg 0.02mg 7%
Copper 0.158mg 0.1mg 6%
Potassium 236mg 77mg 5%
Vitamin B6 0.075mg 0.02mg 4%
Vitamin B1 0.067mg 0.016mg 4%
Selenium 0.5µg 2µg 3%
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%
Fats 1.17g 0.07g 2%
Iron 0.3mg 0.49mg 2%
Magnesium 12mg 4mg 2%
Vitamin B3 0.293mg 0.036mg 2%
Vitamin C 10.2mg 8.8mg 2%
Vitamin B2 0.053mg 0.076mg 2%
Phosphorus 36mg 19mg 2%
Saturated fat 0.12g 0.01g 1%
Sodium 3mg 32mg 1%
Calcium 10mg 20mg 1%
Polyunsaturated fat 0.079g 0g 1%
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 OtherOther +130.4%
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.