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Pomegranate vs Lemon - In-Depth Nutrition Comparison

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What are the main differences between Pomegranate and Lemon?

  • Pomegranate is richer in Copper, and Folate, yet Lemon is richer in Vitamin C, and Vitamin K.
  • Lemon's daily need coverage for Vitamin C is 48% higher.
  • Pomegranate has 5 times more Sugar than Lemon. Pomegranate has 13.67g of Sugar, while Lemon has 2.5g.

We used Pomegranates, raw and Lemons, raw, without peel types in this comparison.

Infographic

Pomegranate vs Lemon 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 +50%
Contains more Phosphorus +125%
Contains more Potassium +71%
Contains more Zinc +483.3%
Contains more Copper +327%
Contains more Calcium +160%
Contains more Iron +100%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 23% 6% 7% 13% 1% 2% 13%
Contains more Magnesium +50%
Contains more Phosphorus +125%
Contains more Potassium +71%
Contains more Zinc +483.3%
Contains more Copper +327%
Contains more Calcium +160%
Contains more Iron +100%
Contains less Sodium -33.3%

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
:
3
Lemon
Contains more Vitamin E +300%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +98.4%
Contains more Folate +245.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +419.6%
Equal in Vitamin B6 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 177% 10% 5% 2% 12% 19% 9% 0% 0%
Contains more Vitamin E +300%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +98.4%
Contains more Folate +245.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +419.6%
Equal in Vitamin B6 - 0.08

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

All nutrients comparison - raw data values

Nutrient Pomegranate Lemon Opinion
Net carbs 14.7g 6.52g Pomegranate
Protein 1.67g 1.1g Pomegranate
Fats 1.17g 0.3g Pomegranate
Carbs 18.7g 9.32g Pomegranate
Calories 83kcal 29kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g 2.5g Lemon
Fiber 4g 2.8g Pomegranate
Calcium 10mg 26mg Lemon
Iron 0.3mg 0.6mg Lemon
Magnesium 12mg 8mg Pomegranate
Phosphorus 36mg 16mg Pomegranate
Potassium 236mg 138mg Pomegranate
Sodium 3mg 2mg Lemon
Zinc 0.35mg 0.06mg Pomegranate
Copper 0.158mg 0.037mg Pomegranate
Vitamin A 0IU 22IU Lemon
Vitamin E 0.6mg 0.15mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 53mg Lemon
Vitamin B1 0.067mg 0.04mg Pomegranate
Vitamin B2 0.053mg 0.02mg Pomegranate
Vitamin B3 0.293mg 0.1mg Pomegranate
Vitamin B5 0.377mg 0.19mg Pomegranate
Vitamin B6 0.075mg 0.08mg Lemon
Folate 38µg 11µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 0µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.039g Lemon
Monounsaturated Fat 0.093g 0.011g Pomegranate
Polyunsaturated fat 0.079g 0.089g Lemon

Which food is preferable for your diet?

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

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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
20
Lemon
Mineral Summary Score
15
Pomegranate
9
Lemon

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%
Lemon
Carbohydrates
19%
Pomegranate
9%
Lemon
Fats
5%
Pomegranate
1%
Lemon

Comparison summary

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 Sugar?
Lemon
Lemon is lower in Sugar (difference - 11.17g)
Which food contains less Sodium?
Lemon
Lemon contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Lemon
Lemon is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Lemon
Lemon is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)

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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.