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Pomegranate vs. Loquat — In-Depth Nutrition Comparison

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Significant differences between Pomegranate and Loquat

  • Pomegranate has more Copper, Vitamin C, Fiber, and Folate, however, Loquat is richer in Vitamin A RAE.
  • Pomegranate covers your daily Copper needs 13% more than Loquat.
  • Loquat has 10 times less Vitamin C than Pomegranate. Pomegranate has 10.2mg of Vitamin C, while Loquat has 1mg.

Specific food types used in this comparison are Pomegranates, raw and Loquats, raw.

Infographic

Pomegranate vs Loquat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Phosphorus +33.3%
Contains more Zinc +600%
Contains more Copper +295%
Contains more Calcium +60%
Contains more Potassium +12.7%
Contains less Sodium -66.7%
Contains more Manganese +24.4%
Contains more Selenium +20%
Equal in Iron - 0.28
Equal in Magnesium - 13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 10% 12% 24% 1% 2% 14% 20% 4%
Contains more Phosphorus +33.3%
Contains more Zinc +600%
Contains more Copper +295%
Contains more Calcium +60%
Contains more Potassium +12.7%
Contains less Sodium -66.7%
Contains more Manganese +24.4%
Contains more Selenium +20%
Equal in Iron - 0.28
Equal in Magnesium - 13

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.
:
2
Loquat
Contains more Vitamin C +920%
Contains more Vitamin B1 +252.6%
Contains more Vitamin B2 +120.8%
Contains more Vitamin B3 +62.8%
Contains more Folate +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 92% 0% 0% 4% 5% 6% 4% 0% 24% 11% 0% 0% 0%
Contains more Vitamin C +920%
Contains more Vitamin B1 +252.6%
Contains more Vitamin B2 +120.8%
Contains more Vitamin B3 +62.8%
Contains more Folate +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +288.4%
Contains more Fats +485%
Contains more Carbs +54%
Contains more Water +11.3%
Equal in Other - 0.5
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
12% 87%
Protein: 0.43 g
Fats: 0.2 g
Carbs: 12.14 g
Water: 86.73 g
Other: 0.5 g
Contains more Protein +288.4%
Contains more Fats +485%
Contains more Carbs +54%
Contains more Water +11.3%
Equal in Other - 0.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1062.5%
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +15.2%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
29% 6% 65%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +1062.5%
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +15.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Loquat
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Loquat Opinion
Net carbs 14.7g 10.44g Pomegranate
Protein 1.67g 0.43g Pomegranate
Fats 1.17g 0.2g Pomegranate
Carbs 18.7g 12.14g Pomegranate
Calories 83kcal 47kcal Pomegranate
Sugar 13.67g Loquat
Fiber 4g 1.7g Pomegranate
Calcium 10mg 16mg Loquat
Iron 0.3mg 0.28mg Pomegranate
Magnesium 12mg 13mg Loquat
Phosphorus 36mg 27mg Pomegranate
Potassium 236mg 266mg Loquat
Sodium 3mg 1mg Loquat
Zinc 0.35mg 0.05mg Pomegranate
Copper 0.158mg 0.04mg Pomegranate
Manganese 0.119mg 0.148mg Loquat
Selenium 0.5µg 0.6µg Loquat
Vitamin A 0IU 1528IU Loquat
Vitamin A RAE 0µg 76µg Loquat
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 1mg Pomegranate
Vitamin B1 0.067mg 0.019mg Pomegranate
Vitamin B2 0.053mg 0.024mg Pomegranate
Vitamin B3 0.293mg 0.18mg Pomegranate
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.075mg 0.1mg Loquat
Folate 38µg 14µg Pomegranate
Choline 7.6mg Pomegranate
Vitamin K 16.4µg Pomegranate
Tryptophan 0.005mg Loquat
Threonine 0.015mg Loquat
Isoleucine 0.015mg Loquat
Leucine 0.026mg Loquat
Lysine 0.023mg Loquat
Methionine 0.004mg Loquat
Phenylalanine 0.014mg Loquat
Valine 0.021mg Loquat
Histidine 0.007mg Loquat
Saturated Fat 0.12g 0.04g Loquat
Monounsaturated Fat 0.093g 0.008g Pomegranate
Polyunsaturated fat 0.079g 0.091g Loquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Loquat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Pomegranate
11%
Loquat
Minerals Daily Need Coverage Score
14%
Pomegranate
10%
Loquat

Comparison summary

Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Loquat
Loquat is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Loquat
Loquat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Loquat
Loquat is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Loquat
Loquat is lower in glycemic index (difference - 0)
Which food is cheaper?
Loquat
Loquat is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.

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. Loquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169908/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.