Pomegranate vs. Nance fruit — In-Depth Nutrition Comparison
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A recap on differences between pomegranate and nance fruit
- Pomegranate is higher in copper and folate, yet nance fruit is higher in vitamin C, fiber, and manganese.
- Nance fruit covers your daily vitamin C needs 91% more than pomegranate.
- Pomegranate contains 5 times more folate than nance fruit. While pomegranate contains 38µg of folate, nance fruit contains only 8µg.
- The amount of sugar in nance fruit is lower.
Food varieties used in this article are Pomegranates, raw and Nance, frozen, unsweetened.
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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 CopperCopper | +285.4% |
| Contains more ZincZinc | +288.9% |
| Contains more PhosphorusPhosphorus | +260% |
| Contains more SeleniumSelenium | +25% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +360% |
| Contains more IronIron | +26.7% |
| Contains more ManganeseManganese | +108.4% |
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 B1Vitamin B1 | +346.7% |
| Contains more Vitamin B2Vitamin B2 | +194.4% |
| Contains more Vitamin B5Vitamin B5 | +109.4% |
| Contains more Vitamin B6Vitamin B6 | +257.1% |
| Contains more Vitamin KVitamin K | +37.8% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +806.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +108.3% |
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:
0.66 g
Fats:
1.16 g
Carbs:
16.97 g
Water:
80.64 g
Other:
0.57 g
| Contains more ProteinProtein | +153% |
~equal in
Fats
~1.16g
~equal in
Carbs
~16.97g
~equal in
Water
~80.64g
~equal in
Other
~0.57g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 10.2mg | 92.5mg | 91% |
| Fiber | 4g | 7.5g | 14% |
| Copper | 0.158mg | 0.041mg | 13% |
| Folate | 38µg | 8µg | 8% |
| Fructose | 4.73g | 6% | |
| Manganese | 0.119mg | 0.248mg | 6% |
| Vitamin E | 0.6mg | 1.25mg | 4% |
| Vitamin B5 | 0.377mg | 0.18mg | 4% |
| Phosphorus | 36mg | 10mg | 4% |
| Vitamin B6 | 0.075mg | 0.021mg | 4% |
| Vitamin B1 | 0.067mg | 0.015mg | 4% |
| Vitamin K | 16.4µg | 11.9µg | 4% |
| Calcium | 10mg | 46mg | 4% |
| Vitamin B2 | 0.053mg | 0.018mg | 3% |
| Zinc | 0.35mg | 0.09mg | 2% |
| Magnesium | 12mg | 20mg | 2% |
| Protein | 1.67g | 0.66g | 2% |
| Choline | 7.6mg | 1% | |
| Saturated fat | 0.12g | 1% | |
| Polyunsaturated fat | 0.079g | 1% | |
| Calories | 83kcal | 73kcal | 1% |
| Carbs | 18.7g | 16.97g | 1% |
| Iron | 0.3mg | 0.38mg | 1% |
| Fats | 1.17g | 1.16g | 0% |
| Net carbs | 14.7g | 9.47g | N/A |
| Potassium | 236mg | 244mg | 0% |
| Sugar | 13.67g | 8.31g | N/A |
| Sodium | 3mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Selenium | 0.5µg | 0.4µg | 0% |
| Vitamin B3 | 0.293mg | 0.29mg | 0% |
| Monounsaturated fat | 0.093g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
31%
Minerals Daily Need Coverage Score
14%
12%
Comparison summary
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Cholesterol?
Nance fruit is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Nance fruit is lower in Sugar (difference - 5.36g)
Which food is lower in Saturated fat?
Nance fruit is lower in Saturated fat (difference - 0.12g)
Which food is cheaper?
Nance fruit is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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.