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Pomegranate vs. Jujube — In-Depth Nutrition Comparison

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Important differences between pomegranate and jujube

  • Pomegranate has more copper; however, jujube has more vitamin C.
  • Jujube's daily need coverage for vitamin C is 65% more.
  • Pomegranate has 2 times more copper than jujube. Pomegranate has 0.158mg of copper, while jujube has 0.073mg.

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

Infographic

Pomegranate vs Jujube 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%
Jujube
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +20%
Contains more CopperCopper +116.4%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +56.5%
Contains more ManganeseManganese +41.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +110%
Contains more IronIron +60%
~equal in Potassium ~250mg
~equal in Sodium ~3mg

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%
Jujube
3
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +576.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +207.2%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.081mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Jujube DV% diff.
Vitamin C 10.2mg 69mg 65%
Fiber 4g 16%
Vitamin K 16.4µg 14%
Folate 38µg 10%
Copper 0.158mg 0.073mg 9%
Vitamin B5 0.377mg 8%
Vitamin B1 0.067mg 0.02mg 4%
Vitamin E 0.6mg 4%
Vitamin B3 0.293mg 0.9mg 4%
Zinc 0.35mg 0.05mg 3%
Phosphorus 36mg 23mg 2%
Manganese 0.119mg 0.084mg 2%
Iron 0.3mg 0.48mg 2%
Selenium 0.5µg 1%
Polyunsaturated fat 0.079g 1%
Protein 1.67g 1.2g 1%
Calcium 10mg 21mg 1%
Choline 7.6mg 1%
Carbs 18.7g 20.23g 1%
Saturated fat 0.12g 1%
Fats 1.17g 0.2g 1%
Vitamin B2 0.053mg 0.04mg 1%
Calories 83kcal 79kcal 0%
Net carbs 14.7g 20.23g N/A
Magnesium 12mg 10mg 0%
Potassium 236mg 250mg 0%
Sugar 13.67g N/A
Sodium 3mg 3mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B6 0.075mg 0.081mg 0%
Monounsaturated fat 0.093g 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
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more ProteinProtein +39.2%
Contains more FatsFats +485%
~equal in Carbs ~20.23g
~equal in Water ~77.86g
~equal in Other ~0.51g

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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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.