Pomegranate vs. Nectarine — In-Depth Nutrition Comparison
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What are the differences between pomegranate and nectarine?
- Pomegranate is higher in vitamin K, fiber, folate, copper, and vitamin C, yet nectarine is higher in vitamin A and vitamin B3.
- Pomegranate's daily need coverage for vitamin K is 12% more.
- Pomegranate has 8 times more folate than nectarine. While pomegranate has 38µg of folate, nectarine has only 5µg.
- The amount of sugar in nectarine is lower.
We used Pomegranates, raw and Nectarines, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +17.4% |
| Contains more CopperCopper | +83.7% |
| Contains more ZincZinc | +105.9% |
| Contains more PhosphorusPhosphorus | +38.5% |
| Contains more ManganeseManganese | +120.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 CVitamin C | +88.9% |
| Contains more Vitamin B1Vitamin B1 | +97.1% |
| Contains more Vitamin B2Vitamin B2 | +96.3% |
| Contains more Vitamin B5Vitamin B5 | +103.8% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin KVitamin K | +645.5% |
| Contains more FolateFolate | +660% |
| Contains more CholineCholine | +22.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +28.3% |
| Contains more Vitamin B3Vitamin B3 | +284% |
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:
1.06 g
Fats:
0.32 g
Carbs:
10.55 g
Water:
87.59 g
Other:
0.48 g
| Contains more ProteinProtein | +57.5% |
| Contains more FatsFats | +265.6% |
| Contains more CarbsCarbs | +77.3% |
| Contains more WaterWater | +12.4% |
~equal in
Other
~0.48g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains less Sat. FatSaturated fat | -79.2% |
| Contains more Poly. FatPolyunsaturated fat | +43% |
~equal in
Monounsaturated fat
~0.088g
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 minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 16.4µg | 2.2µg | 12% |
| Fiber | 4g | 1.7g | 9% |
| Folate | 38µg | 5µg | 8% |
| Copper | 0.158mg | 0.086mg | 8% |
| Vitamin C | 10.2mg | 5.4mg | 5% |
| Vitamin B3 | 0.293mg | 1.125mg | 5% |
| Vitamin B6 | 0.075mg | 0.025mg | 4% |
| Vitamin B5 | 0.377mg | 0.185mg | 4% |
| Vitamin B1 | 0.067mg | 0.034mg | 3% |
| Carbs | 18.7g | 10.55g | 3% |
| Manganese | 0.119mg | 0.054mg | 3% |
| Vitamin A | 0µg | 17µg | 2% |
| Vitamin B2 | 0.053mg | 0.027mg | 2% |
| Calories | 83kcal | 44kcal | 2% |
| Fructose | 1.37g | 2% | |
| Zinc | 0.35mg | 0.17mg | 2% |
| Fats | 1.17g | 0.32g | 1% |
| Phosphorus | 36mg | 26mg | 1% |
| Vitamin E | 0.6mg | 0.77mg | 1% |
| Selenium | 0.5µg | 0µg | 1% |
| Protein | 1.67g | 1.06g | 1% |
| Potassium | 236mg | 201mg | 1% |
| Magnesium | 12mg | 9mg | 1% |
| Net carbs | 14.7g | 8.85g | N/A |
| Calcium | 10mg | 6mg | 0% |
| Iron | 0.3mg | 0.28mg | 0% |
| Sugar | 13.67g | 7.89g | N/A |
| Starch | 0.07g | 0% | |
| Sodium | 3mg | 0mg | 0% |
| Saturated fat | 0.12g | 0.025g | 0% |
| Choline | 7.6mg | 6.2mg | 0% |
| Monounsaturated fat | 0.093g | 0.088g | 0% |
| Polyunsaturated fat | 0.079g | 0.113g | 0% |
| Tryptophan | 0.005mg | 0% | |
| Threonine | 0.009mg | 0% | |
| Isoleucine | 0.009mg | 0% | |
| Leucine | 0.014mg | 0% | |
| Lysine | 0.016mg | 0% | |
| Methionine | 0.006mg | 0% | |
| Phenylalanine | 0.021mg | 0% | |
| Valine | 0.013mg | 0% | |
| Histidine | 0.008mg | 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 |
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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%
8%
Minerals Daily Need Coverage Score
14%
9%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Nectarine is lower in Sugar (difference - 5.78g)
Which food contains less Sodium?
Nectarine contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Nectarine is lower in Saturated fat (difference - 0.095g)
Which food is lower in glycemic index?
Nectarine is lower in glycemic index (difference - 43)
Which food is cheaper?
Nectarine is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)