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% |
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% |
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
