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Pomegranate vs Naranjilla - In-Depth Nutrition Comparison

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What are the main differences between Pomegranate and Naranjilla?

  • Pomegranate is richer in Copper, Fiber, Folate, and Vitamin C, yet Naranjilla is richer in Vitamin B3.
  • Pomegranate's daily need coverage for Copper is 14% higher.
  • Pomegranate has 13 times more Folate than Naranjilla. Pomegranate has 38µg of Folate, while Naranjilla has 3µg.
  • Naranjilla contains less Sugar.

We used Pomegranates, raw and Naranjilla (lulo) pulp, frozen, unsweetened types in this comparison.

Infographic

Pomegranate vs Naranjilla 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25%
Contains more Potassium +18%
Contains more Copper +464.3%
Contains more Zinc +250%
Contains more Phosphorus +200%
Contains less Sodium -25%
Contains more Iron +16.7%
Equal in Magnesium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 3% 18% 8% 10% 3% 6% 1%
Contains more Calcium +25%
Contains more Potassium +18%
Contains more Copper +464.3%
Contains more Zinc +250%
Contains more Phosphorus +200%
Contains less Sodium -25%
Contains more Iron +16.7%
Equal in Magnesium - 11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +218.8%
Contains more Vitamin B1 +48.9%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +71.4%
Contains more Vitamin K +12.3%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin B3 +394.9%
Contains more Vitamin B6 +42.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 35% 15% 0% 12% 0% 28% 14% 25% 0% 37% 3%
Contains more Vitamin C +218.8%
Contains more Vitamin B1 +48.9%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +71.4%
Contains more Vitamin K +12.3%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin B3 +394.9%
Contains more Vitamin B6 +42.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Naranjilla
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pomegranate Naranjilla Opinion
Calories 83kcal 25kcal Pomegranate
Protein 1.67g 0.44g Pomegranate
Fats 1.17g 0.22g Pomegranate
Vitamin C 10.2mg 3.2mg Pomegranate
Net carbs 14.7g 4.8g Pomegranate
Carbs 18.7g 5.9g Pomegranate
Cholesterol 0mg mg Naranjilla
Vitamin D 0IU IU Pomegranate
Iron 0.3mg 0.35mg Naranjilla
Calcium 10mg 8mg Pomegranate
Potassium 236mg 200mg Pomegranate
Magnesium 12mg 11mg Pomegranate
Sugar 13.67g 3.74g Naranjilla
Fiber 4g 1.1g Pomegranate
Copper 0.158mg 0.028mg Pomegranate
Zinc 0.35mg 0.1mg Pomegranate
Starch g g
Phosphorus 36mg 12mg Pomegranate
Sodium 3mg 4mg Pomegranate
Vitamin A 0IU 568IU Naranjilla
Vitamin E 0.6mg 0.75mg Naranjilla
Vitamin D 0µg µg Pomegranate
Vitamin B1 0.067mg 0.045mg Pomegranate
Vitamin B2 0.053mg 0mg Pomegranate
Vitamin B3 0.293mg 1.45mg Naranjilla
Vitamin B5 0.377mg 0.22mg Pomegranate
Vitamin B6 0.075mg 0.107mg Naranjilla
Vitamin B12 0µg µg Pomegranate
Vitamin K 16.4µg 14.6µg Pomegranate
Folate 38µg 3µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.12g g Naranjilla
Monounsaturated Fat 0.093g g Pomegranate
Polyunsaturated fat 0.079g g Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g 1.04g Naranjilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Naranjilla
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Pomegranate
15
Naranjilla
Mineral Summary Score
15
Pomegranate
7
Naranjilla

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Pomegranate
3%
Naranjilla
Carbohydrates
19%
Pomegranate
6%
Naranjilla
Fats
5%
Pomegranate
1%
Naranjilla

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Naranjilla
Naranjilla is lower in Sugar (difference - 9.93g)
Which food is lower in Saturated Fat?
Naranjilla
Naranjilla is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 0)
Which food is cheaper?
Naranjilla
Naranjilla is cheaper (difference - $0.2)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/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.