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 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
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Calcium
+66.7%
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Magnesium
+33.3%
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Phosphorus
+38.5%
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Potassium
+17.4%
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Zinc
+105.9%
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Copper
+83.7%
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Manganese
+120.4%
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Selenium
+∞%
Contains
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Sodium
-100%
Equal in Iron - 0.28
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Calcium
+66.7%
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+38.5%
Contains
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Potassium
+17.4%
Contains
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Zinc
+105.9%
Contains
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Copper
+83.7%
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Manganese
+120.4%
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Selenium
+∞%
Contains
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Sodium
-100%
Equal in Iron - 0.28
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.
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Contains
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Vitamin C
+88.9%
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Vitamin B1
+97.1%
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Vitamin B2
+96.3%
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Vitamin B5
+103.8%
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Vitamin B6
+200%
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Folate
+660%
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Vitamin K
+645.5%
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Vitamin A
+∞%
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Vitamin E
+28.3%
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Vitamin B3
+284%
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Vitamin C
+88.9%
Contains
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Vitamin B1
+97.1%
Contains
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Vitamin B2
+96.3%
Contains
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Vitamin B5
+103.8%
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Vitamin B6
+200%
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Folate
+660%
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Vitamin K
+645.5%
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Vitamin A
+∞%
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Vitamin E
+28.3%
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Vitamin B3
+284%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+57.5%
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Fats
+265.6%
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Carbs
+77.3%
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Other
+10.4%
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Water
+12.4%
Equal in Other - 0.48
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
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Protein
+57.5%
Contains
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Fats
+265.6%
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Carbs
+77.3%
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Other
+10.4%
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Water
+12.4%
Equal in Other - 0.48
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-79.2%
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Polyunsaturated fat
+43%
Equal in Monounsaturated Fat - 0.088
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.025 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.113 g
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Saturated Fat
-79.2%
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Polyunsaturated fat
+43%
Equal in Monounsaturated Fat - 0.088
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 | |
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Opinion |
| Net carbs | 14.7g | 8.85g |
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| Protein | 1.67g | 1.06g |
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| Fats | 1.17g | 0.32g |
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| Carbs | 18.7g | 10.55g |
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| Calories | 83kcal | 44kcal |
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| Starch | 0.07g |
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| Fructose | 1.37g |
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| Sugar | 13.67g | 7.89g |
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| Fiber | 4g | 1.7g |
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| Calcium | 10mg | 6mg |
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| Iron | 0.3mg | 0.28mg |
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| Magnesium | 12mg | 9mg |
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| Phosphorus | 36mg | 26mg |
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| Potassium | 236mg | 201mg |
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| Sodium | 3mg | 0mg |
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| Zinc | 0.35mg | 0.17mg |
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| Copper | 0.158mg | 0.086mg |
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| Manganese | 0.119mg | 0.054mg |
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| Selenium | 0.5µg | 0µg |
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| Vitamin A | 0IU | 332IU |
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| Vitamin A RAE | 0µg | 17µg |
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| Vitamin E | 0.6mg | 0.77mg |
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| Vitamin C | 10.2mg | 5.4mg |
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| Vitamin B1 | 0.067mg | 0.034mg |
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| Vitamin B2 | 0.053mg | 0.027mg |
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| Vitamin B3 | 0.293mg | 1.125mg |
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| Vitamin B5 | 0.377mg | 0.185mg |
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| Vitamin B6 | 0.075mg | 0.025mg |
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| Folate | 38µg | 5µg |
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| Vitamin K | 16.4µg | 2.2µg |
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| Tryptophan | 0.005mg |
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| Threonine | 0.009mg |
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| Isoleucine | 0.009mg |
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| Leucine | 0.014mg |
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| Lysine | 0.016mg |
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| Methionine | 0.006mg |
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| Phenylalanine | 0.021mg |
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| Valine | 0.013mg |
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| Histidine | 0.008mg |
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| Saturated Fat | 0.12g | 0.025g |
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| Monounsaturated Fat | 0.093g | 0.088g |
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| Polyunsaturated fat | 0.079g | 0.113g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
16%
10%
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)