Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Pomegranate vs Jujube - In-Depth Nutrition Comparison

Compare

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +20%
Contains more Copper +116.4%
Contains more Zinc +600%
Contains more Phosphorus +56.5%
Contains more Iron +60%
Contains more Calcium +110%
Equal in Potassium - 250
Equal in Sodium - 3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 7% 23% 8% 25% 2% 10% 1%
Contains more Magnesium +20%
Contains more Copper +116.4%
Contains more Zinc +600%
Contains more Phosphorus +56.5%
Contains more Iron +60%
Contains more Calcium +110%
Equal in Potassium - 250
Equal in Sodium - 3

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
:
4
Jujube
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +32.5%
Contains more Vitamin C +576.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +207.2%
Equal in Vitamin B6 - 0.081
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 3% 0% 0% 5% 10% 17% 0% 19% 0% 0% 0%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +32.5%
Contains more Vitamin C +576.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +207.2%
Equal in Vitamin B6 - 0.081

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

All nutrients comparison - raw data values

Nutrient Pomegranate Jujube Opinion
Calories 83kcal 79kcal Pomegranate
Protein 1.67g 1.2g Pomegranate
Fats 1.17g 0.2g Pomegranate
Vitamin C 10.2mg 69mg Jujube
Net carbs 14.7g 20.23g Jujube
Carbs 18.7g 20.23g Jujube
Cholesterol 0mg 0mg
Vitamin D 0IU IU Pomegranate
Iron 0.3mg 0.48mg Jujube
Calcium 10mg 21mg Jujube
Potassium 236mg 250mg Jujube
Magnesium 12mg 10mg Pomegranate
Sugar 13.67g g Jujube
Fiber 4g g Pomegranate
Copper 0.158mg 0.073mg Pomegranate
Zinc 0.35mg 0.05mg Pomegranate
Starch g g
Phosphorus 36mg 23mg Pomegranate
Sodium 3mg 3mg
Vitamin A 0IU 40IU Jujube
Vitamin E 0.6mg mg Pomegranate
Vitamin D 0µg µg Pomegranate
Vitamin B1 0.067mg 0.02mg Pomegranate
Vitamin B2 0.053mg 0.04mg Pomegranate
Vitamin B3 0.293mg 0.9mg Jujube
Vitamin B5 0.377mg mg Pomegranate
Vitamin B6 0.075mg 0.081mg Jujube
Vitamin B12 0µg 0µg
Vitamin K 16.4µg µg Pomegranate
Folate 38µg µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.12g g Jujube
Monounsaturated Fat 0.093g g Pomegranate
Polyunsaturated fat 0.079g g Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Jujube
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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
24
Jujube
Mineral Summary Score
15
Pomegranate
11
Jujube

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
7%
Jujube
Carbohydrates
19%
Pomegranate
20%
Jujube
Fats
5%
Pomegranate
1%
Jujube

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 27)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.