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Pomegranate vs Pineapple - In-Depth Nutrition Comparison

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Important differences between Pomegranate and Pineapple

  • Pomegranate has more Vitamin K, Fiber and Copper, however Pineapple has more Vitamin C and Manganese.
  • Pineapple's daily need coverage for Vitamin C is 42% more.
  • Pomegranate has 30 times more Vitamin E than Pineapple. Pomegranate has 0.6mg of Vitamin E , while Pineapple has 0.02mg.
  • Pineapple is lower in Sugars.

The food varieties used in the comparison are Pomegranates, raw and Pineapple, raw, all varieties.

Infographic

Pomegranate vs Pineapple 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pomegranate
Pomegranate
5
:
2
Pineapple
Pineapple
Contains more Potassium +116.5%
Contains more Copper +43.6%
Contains more Zinc +191.7%
Contains more Phosphorus +350%
Contains more Calcium +30%
Contains less Sodium -66.7%
Equal in Iron - 0.29
Equal in Magnesium - 12
Pomegranate
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Pineapple
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 4% 10% 9% 37% 4% 4% 1%
Contains more Potassium +116.5%
Contains more Copper +43.6%
Contains more Zinc +191.7%
Contains more Phosphorus +350%
Contains more Calcium +30%
Contains less Sodium -66.7%
Equal in Iron - 0.29
Equal in Magnesium - 12

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
Pomegranate
Pomegranate
5
:
5
Pineapple
Pineapple
Contains more Vitamin E +2900%
Contains more Vitamin B2 +65.6%
Contains more Vitamin B5 +77%
Contains more Vitamin K +2242.9%
Contains more Folate +111.1%
Contains more Vitamin C +368.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +70.6%
Contains more Vitamin B6 +49.3%
Pomegranate
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%
Pineapple
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 160% 4% 1% 0% 20% 8% 10% 13% 26% 0% 2% 14%
Contains more Vitamin E +2900%
Contains more Vitamin B2 +65.6%
Contains more Vitamin B5 +77%
Contains more Vitamin K +2242.9%
Contains more Folate +111.1%
Contains more Vitamin C +368.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +70.6%
Contains more Vitamin B6 +49.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Pomegranate
21
Pineapple
Mineral Summary Score
15
Pomegranate
10
Pineapple

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 the food
Protein
10%
Pomegranate
3%
Pineapple
Carbohydrates
19%
Pomegranate
13%
Pineapple
Fats
5%
Pomegranate
1%
Pineapple

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sugars?
Pineapple
Pineapple contains less Sugars (difference - 3.82g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Pineapple
Pineapple is lower in glycemic index (difference - 66)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Pineapple Opinion
Calories 83 50 Pomegranate
Protein 1.67 0.54 Pomegranate
Fats 1.17 0.12 Pomegranate
Vitamin C 10.2 47.8 Pineapple
Carbs 18.7 13.12 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.29 Pomegranate
Calcium 10 13 Pineapple
Potassium 236 109 Pomegranate
Magnesium 12 12
Sugars 13.67 9.85 Pineapple
Fiber 4 1.4 Pomegranate
Copper 0.158 0.11 Pomegranate
Zinc 0.35 0.12 Pomegranate
Starch 0 Pineapple
Phosphorus 36 8 Pomegranate
Sodium 3 1 Pineapple
Vitamin A 0 58 Pineapple
Vitamin E 0.6 0.02 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.079 Pineapple
Vitamin B2 0.053 0.032 Pomegranate
Vitamin B3 0.293 0.5 Pineapple
Vitamin B5 0.377 0.213 Pomegranate
Vitamin B6 0.075 0.112 Pineapple
Vitamin B12 0 0
Vitamin K 16.4 0.7 Pomegranate
Folate 38 18 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.009 Pineapple
Monounsaturated Fat 0.093 0.013 Pomegranate
Polyunsaturated fat 0.079 0.04 Pomegranate
Tryptophan 0.005 Pineapple
Threonine 0.019 Pineapple
Isoleucine 0.019 Pineapple
Leucine 0.024 Pineapple
Lysine 0.026 Pineapple
Methionine 0.012 Pineapple
Phenylalanine 0.021 Pineapple
Valine 0.024 Pineapple
Histidine 0.01 Pineapple
Fructose 2.12 Pineapple

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 of 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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.