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  6. Pomegranate vs. Pineapple

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 sugar.

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

Infographic

Pomegranate vs Pineapple infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more PotassiumPotassium +116.5%
Contains more CopperCopper +43.6%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +350%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +30%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +679%
~equal in Magnesium ~12mg
~equal in Iron ~0.29mg

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%
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 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B5Vitamin B5 +77%
Contains more Vitamin KVitamin K +2242.9%
Contains more FolateFolate +111.1%
Contains more CholineCholine +38.2%
Contains more Vitamin CVitamin C +368.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B3Vitamin B3 +70.6%
Contains more Vitamin B6Vitamin B6 +49.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Pineapple DV% diff.
Vitamin C 10.2mg 47.8mg 42%
Manganese 0.119mg 0.927mg 35%
Vitamin K 16.4µg 0.7µg 13%
Fiber 4g 1.4g 10%
Folate 38µg 18µg 5%
Copper 0.158mg 0.11mg 5%
Phosphorus 36mg 8mg 4%
Potassium 236mg 109mg 4%
Vitamin E 0.6mg 0.02mg 4%
Fructose 2.12g 3%
Vitamin B6 0.075mg 0.112mg 3%
Vitamin B5 0.377mg 0.213mg 3%
Vitamin B2 0.053mg 0.032mg 2%
Protein 1.67g 0.54g 2%
Calories 83kcal 50kcal 2%
Zinc 0.35mg 0.12mg 2%
Fats 1.17g 0.12g 2%
Carbs 18.7g 13.12g 2%
Vitamin B1 0.067mg 0.079mg 1%
Vitamin B3 0.293mg 0.5mg 1%
Saturated fat 0.12g 0.009g 1%
Selenium 0.5µg 0.1µg 1%
Net carbs 14.7g 11.72g N/A
Magnesium 12mg 12mg 0%
Calcium 10mg 13mg 0%
Iron 0.3mg 0.29mg 0%
Sugar 13.67g 9.85g N/A
Sodium 3mg 1mg 0%
Vitamin A 0µg 3µg 0%
Choline 7.6mg 5.5mg 0%
Monounsaturated fat 0.093g 0.013g 0%
Polyunsaturated fat 0.079g 0.04g 0%
Tryptophan 0.005mg 0%
Threonine 0.019mg 0%
Isoleucine 0.019mg 0%
Leucine 0.024mg 0%
Lysine 0.026mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.021mg 0%
Valine 0.024mg 0%
Histidine 0.01mg 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
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +209.3%
Contains more FatsFats +875%
Contains more CarbsCarbs +42.5%
Contains more OtherOther +140.9%
Contains more WaterWater +10.4%

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
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +615.4%
Contains more Poly. FatPolyunsaturated fat +97.5%
Contains less Sat. FatSaturated fat -92.5%

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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. 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.