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  6. Pomegranate vs. Peach

Pomegranate vs. Peach — In-Depth Nutrition Comparison

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Important differences between pomegranate and peach

  • Pomegranate has more vitamin K, copper, fiber, and folate; however, peach has more vitamin A.
  • Pomegranate's daily need coverage for vitamin K is 12% more.
  • Pomegranate has 10 times more folate than peach. Pomegranate has 38µg of folate, while peach has 4µg.
  • Peach is lower in sugar.

The food varieties used in the comparison are Pomegranates, raw and Peaches, yellow, raw.

Infographic

Pomegranate vs Peach 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.
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%
Peach
Peach
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 17% 9.4% 23% 4.6% 8.6% 0% 8% 0.55%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +24.2%
Contains more IronIron +20%
Contains more CopperCopper +132.4%
Contains more ZincZinc +105.9%
Contains more PhosphorusPhosphorus +80%
Contains more ManganeseManganese +95.1%
Contains more SeleniumSelenium +400%
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.
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%
Peach
Peach
3
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 22% 5.3% 15% 0% 6% 7.2% 15% 9.2% 5.8% 0% 6.5% 3% 3.3%
Contains more Vitamin CVitamin C +54.5%
Contains more Vitamin B1Vitamin B1 +179.2%
Contains more Vitamin B2Vitamin B2 +71%
Contains more Vitamin B5Vitamin B5 +146.4%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +530.8%
Contains more FolateFolate +850%
Contains more CholineCholine +24.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21.7%
Contains more Vitamin B3Vitamin B3 +175.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Peach DV% diff.
Vitamin K 16.4µg 2.6µg 12%
Fiber 4g 1.5g 10%
Copper 0.158mg 0.068mg 10%
Folate 38µg 4µg 9%
Vitamin B1 0.067mg 0.024mg 4%
Vitamin C 10.2mg 6.6mg 4%
Vitamin B6 0.075mg 0.025mg 4%
Vitamin B5 0.377mg 0.153mg 4%
Carbs 18.7g 9.54g 3%
Vitamin B3 0.293mg 0.806mg 3%
Manganese 0.119mg 0.061mg 3%
Vitamin A 0µg 16µg 2%
Vitamin B2 0.053mg 0.031mg 2%
Protein 1.67g 0.91g 2%
Calories 83kcal 39kcal 2%
Fructose 1.53g 2%
Phosphorus 36mg 20mg 2%
Zinc 0.35mg 0.17mg 2%
Vitamin E 0.6mg 0.73mg 1%
Selenium 0.5µg 0.1µg 1%
Iron 0.3mg 0.25mg 1%
Potassium 236mg 190mg 1%
Magnesium 12mg 9mg 1%
Fats 1.17g 0.25g 1%
Net carbs 14.7g 8.04g N/A
Calcium 10mg 6mg 0%
Sugar 13.67g 8.39g N/A
Sodium 3mg 0mg 0%
Saturated fat 0.12g 0.019g 0%
Choline 7.6mg 6.1mg 0%
Monounsaturated fat 0.093g 0.067g 0%
Polyunsaturated fat 0.079g 0.086g 0%
Tryptophan 0.01mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.027mg 0%
Lysine 0.03mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.019mg 0%
Valine 0.022mg 0%
Histidine 0.013mg 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
Peach
Peach
1
10% 89%
Protein: 0.91 g
Fats: 0.25 g
Carbs: 9.54 g
Water: 88.87 g
Other: 0.43 g
Contains more ProteinProtein +83.5%
Contains more FatsFats +368%
Contains more CarbsCarbs +96%
Contains more OtherOther +23.3%
Contains more WaterWater +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Peach
Peach
2
11% 39% 50%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.086 g
Contains more Mono. FatMonounsaturated fat +38.8%
Contains less Sat. FatSaturated fat -84.2%
~equal in Polyunsaturated fat ~0.086g

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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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.