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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.
  • Loquat covers your daily vitamin A needs 31% more than pomegranate.
  • 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
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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%
Loquat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.8% 23% 11% 13% 1.4% 12% 0.13% 19% 3.3%
Contains more CopperCopper +295%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +33.3%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +12.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +24.4%
Contains more SeleniumSelenium +20%
~equal in Magnesium ~13mg
~equal in Iron ~0.28mg

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%
Loquat
2
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 3.3% 25% 0% 0% 4.8% 5.5% 3.4% 0% 23% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +920%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +252.6%
Contains more Vitamin B2Vitamin B2 +120.8%
Contains more Vitamin B3Vitamin B3 +62.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +33.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Loquat DV% diff.
Vitamin K 16.4µg 14%
Copper 0.158mg 0.04mg 13%
Vitamin C 10.2mg 1mg 10%
Fiber 4g 1.7g 9%
Vitamin B5 0.377mg 8%
Vitamin A 0µg 76µg 8%
Folate 38µg 14µg 6%
Vitamin B1 0.067mg 0.019mg 4%
Vitamin E 0.6mg 4%
Zinc 0.35mg 0.05mg 3%
Vitamin B6 0.075mg 0.1mg 2%
Vitamin B2 0.053mg 0.024mg 2%
Protein 1.67g 0.43g 2%
Calories 83kcal 47kcal 2%
Carbs 18.7g 12.14g 2%
Phosphorus 36mg 27mg 1%
Calcium 10mg 16mg 1%
Fats 1.17g 0.2g 1%
Vitamin B3 0.293mg 0.18mg 1%
Choline 7.6mg 1%
Potassium 236mg 266mg 1%
Manganese 0.119mg 0.148mg 1%
Net carbs 14.7g 10.44g N/A
Magnesium 12mg 13mg 0%
Iron 0.3mg 0.28mg 0%
Sugar 13.67g N/A
Sodium 3mg 1mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.12g 0.04g 0%
Monounsaturated fat 0.093g 0.008g 0%
Polyunsaturated fat 0.079g 0.091g 0%
Tryptophan 0.005mg 0%
Threonine 0.015mg 0%
Isoleucine 0.015mg 0%
Leucine 0.026mg 0%
Lysine 0.023mg 0%
Methionine 0.004mg 0%
Phenylalanine 0.014mg 0%
Valine 0.021mg 0%
Histidine 0.007mg 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
Loquat
1
12% 87%
Protein: 0.43 g
Fats: 0.2 g
Carbs: 12.14 g
Water: 86.73 g
Other: 0.5 g
Contains more ProteinProtein +288.4%
Contains more FatsFats +485%
Contains more CarbsCarbs +54%
Contains more WaterWater +11.3%
~equal in Other ~0.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Loquat
2
29% 6% 65%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +1062.5%
Contains less Sat. FatSaturated fat -66.7%
Contains more Poly. FatPolyunsaturated fat +15.2%

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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. 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.