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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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
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
:
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 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%
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%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Pomegranate Pineapple Opinion
Calories 83kcal 50kcal Pomegranate
Protein 1.67g 0.54g Pomegranate
Fats 1.17g 0.12g Pomegranate
Vitamin C 10.2mg 47.8mg Pineapple
Net carbs 14.7g 11.72g Pomegranate
Carbs 18.7g 13.12g Pomegranate
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.3mg 0.29mg Pomegranate
Calcium 10mg 13mg Pineapple
Potassium 236mg 109mg Pomegranate
Magnesium 12mg 12mg
Sugar 13.67g 9.85g Pineapple
Fiber 4g 1.4g Pomegranate
Copper 0.158mg 0.11mg Pomegranate
Zinc 0.35mg 0.12mg Pomegranate
Starch g 0g Pineapple
Phosphorus 36mg 8mg Pomegranate
Sodium 3mg 1mg Pineapple
Vitamin A 0IU 58IU Pineapple
Vitamin E 0.6mg 0.02mg Pomegranate
Vitamin D 0µg 0µg
Vitamin B1 0.067mg 0.079mg Pineapple
Vitamin B2 0.053mg 0.032mg Pomegranate
Vitamin B3 0.293mg 0.5mg Pineapple
Vitamin B5 0.377mg 0.213mg Pomegranate
Vitamin B6 0.075mg 0.112mg Pineapple
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 0.7µg Pomegranate
Folate 38µg 18µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.12g 0.009g Pineapple
Monounsaturated Fat 0.093g 0.013g Pomegranate
Polyunsaturated fat 0.079g 0.04g Pomegranate
Tryptophan mg 0.005mg Pineapple
Threonine mg 0.019mg Pineapple
Isoleucine mg 0.019mg Pineapple
Leucine mg 0.024mg Pineapple
Lysine mg 0.026mg Pineapple
Methionine mg 0.012mg Pineapple
Phenylalanine mg 0.021mg Pineapple
Valine mg 0.024mg Pineapple
Histidine mg 0.01mg Pineapple
Fructose g 2.12g Pineapple

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
10%
Pomegranate
3%
Pineapple
Carbohydrates
19%
Pomegranate
13%
Pineapple
Fats
5%
Pomegranate
1%
Pineapple

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.