Pomegranate vs. Lettuce — In-Depth Nutrition Comparison
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How are pomegranate and lettuce different?
- Pomegranate is higher in copper and fiber; however, lettuce is richer in vitamin A, vitamin K, iron, and manganese.
- Daily need coverage for vitamin A for lettuce is 148% higher.
- Pomegranate contains 18 times more sugar than lettuce. While pomegranate contains 13.67g of sugar, lettuce contains only 0.78g.
Pomegranates, raw and Lettuce, green leaf, raw are the varieties used in this article.
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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.
| Contains more PotassiumPotassium | +21.6% |
| Contains more CopperCopper | +444.8% |
| Contains more ZincZinc | +94.4% |
| Contains more PhosphorusPhosphorus | +24.1% |
| Contains less SodiumSodium | -89.3% |
| Contains more CalciumCalcium | +260% |
| Contains more IronIron | +186.7% |
| Contains more ManganeseManganese | +110.1% |
| Contains more SeleniumSelenium | +20% |
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.
| Contains more Vitamin EVitamin E | +172.7% |
| Contains more Vitamin B5Vitamin B5 | +181.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +50.9% |
| Contains more Vitamin B3Vitamin B3 | +28% |
| Contains more Vitamin B6Vitamin B6 | +20% |
| Contains more Vitamin KVitamin K | +670.1% |
| Contains more CholineCholine | +78.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 16.4µg | 126.3µg | 92% |
| Vitamin A | 0µg | 370µg | 41% |
| Copper | 0.158mg | 0.029mg | 14% |
| Fiber | 4g | 1.3g | 11% |
| Iron | 0.3mg | 0.86mg | 7% |
| Manganese | 0.119mg | 0.25mg | 6% |
| Vitamin B5 | 0.377mg | 0.134mg | 5% |
| Carbs | 18.7g | 2.87g | 5% |
| Calories | 83kcal | 15kcal | 3% |
| Vitamin E | 0.6mg | 0.22mg | 3% |
| Calcium | 10mg | 36mg | 3% |
| Zinc | 0.35mg | 0.18mg | 2% |
| Vitamin B2 | 0.053mg | 0.08mg | 2% |
| Fats | 1.17g | 0.15g | 2% |
| Vitamin B3 | 0.293mg | 0.375mg | 1% |
| Vitamin B6 | 0.075mg | 0.09mg | 1% |
| Choline | 7.6mg | 13.6mg | 1% |
| Protein | 1.67g | 1.36g | 1% |
| Fructose | 0.43g | 1% | |
| Vitamin C | 10.2mg | 9.2mg | 1% |
| Phosphorus | 36mg | 29mg | 1% |
| Potassium | 236mg | 194mg | 1% |
| Sodium | 3mg | 28mg | 1% |
| Net carbs | 14.7g | 1.57g | N/A |
| Magnesium | 12mg | 13mg | 0% |
| Sugar | 13.67g | 0.78g | N/A |
| Selenium | 0.5µg | 0.6µg | 0% |
| Vitamin B1 | 0.067mg | 0.07mg | 0% |
| Folate | 38µg | 38µg | 0% |
| Saturated fat | 0.12g | 0.02g | 0% |
| Monounsaturated fat | 0.093g | 0.006g | 0% |
| Polyunsaturated fat | 0.079g | 0.082g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.079mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
| Contains more ProteinProtein | +22.8% |
| Contains more FatsFats | +680% |
| Contains more CarbsCarbs | +551.6% |
| Contains more WaterWater | +21.9% |
| Contains more OtherOther | +20.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 g
| Contains more Mono. FatMonounsaturated fat | +1450% |
| Contains less Sat. FatSaturated fat | -83.3% |
~equal in
Polyunsaturated fat
~0.082g
