Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pomegranate vs. Nance fruit — In-Depth Nutrition Comparison

Compare

A recap on the 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.

Infographic

Pomegranate vs Nance fruit 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 14% 22% 14% 14% 2.5% 4.3% 0.39% 32% 2.2%
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%
~equal in Potassium ~244mg
~equal in Sodium ~3mg

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%
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 308% 1.3% 25% 0% 3.8% 4.2% 5.4% 11% 4.8% 0% 30% 6% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.29mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Pomegranate Nance fruit 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%

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
17% 81%
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

People also compare

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. Nance fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167789/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.