Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Pomegranate

Pomegranate vs. Pomegranate — In-Depth Nutrition Comparison

Compare

Important differences between pomegranate and pomegranate

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

    Infographic

    Pomegranate vs Pomegranate 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% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
    ~equal in Magnesium ~12mg
    ~equal in Calcium ~10mg
    ~equal in Potassium ~236mg
    ~equal in Iron ~0.3mg
    ~equal in Copper ~0.158mg
    ~equal in Zinc ~0.35mg
    ~equal in Phosphorus ~36mg
    ~equal in Sodium ~3mg
    ~equal in Manganese ~0.119mg
    ~equal in Selenium ~0.5µg

    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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
    ~equal in Vitamin C ~10.2mg
    ~equal in Vitamin A ~0µg
    ~equal in Vitamin E ~0.6mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.067mg
    ~equal in Vitamin B2 ~0.053mg
    ~equal in Vitamin B3 ~0.293mg
    ~equal in Vitamin B5 ~0.377mg
    ~equal in Vitamin B6 ~0.075mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~16.4µg
    ~equal in Folate ~38µg
    ~equal in Choline ~7.6mg

    All nutrients comparison - raw data values

    Nutrient Pomegranate Pomegranate DV% diff.
    Calories 83kcal 83kcal 0%
    Protein 1.67g 1.67g 0%
    Fats 1.17g 1.17g 0%
    Vitamin C 10.2mg 10.2mg 0%
    Net carbs 14.7g 14.7g N/A
    Carbs 18.7g 18.7g 0%
    Magnesium 12mg 12mg 0%
    Calcium 10mg 10mg 0%
    Potassium 236mg 236mg 0%
    Iron 0.3mg 0.3mg 0%
    Sugar 13.67g 13.67g N/A
    Fiber 4g 4g 0%
    Copper 0.158mg 0.158mg 0%
    Zinc 0.35mg 0.35mg 0%
    Phosphorus 36mg 36mg 0%
    Sodium 3mg 3mg 0%
    Vitamin E 0.6mg 0.6mg 0%
    Manganese 0.119mg 0.119mg 0%
    Selenium 0.5µg 0.5µg 0%
    Vitamin B1 0.067mg 0.067mg 0%
    Vitamin B2 0.053mg 0.053mg 0%
    Vitamin B3 0.293mg 0.293mg 0%
    Vitamin B5 0.377mg 0.377mg 0%
    Vitamin B6 0.075mg 0.075mg 0%
    Vitamin K 16.4µg 16.4µg 0%
    Folate 38µg 38µg 0%
    Choline 7.6mg 7.6mg 0%
    Saturated fat 0.12g 0.12g 0%
    Monounsaturated fat 0.093g 0.093g 0%
    Polyunsaturated fat 0.079g 0.079g 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
    2% 19% 78%
    Protein: 1.67 g
    Fats: 1.17 g
    Carbs: 18.7 g
    Water: 77.93 g
    Other: 0.53 g
    ~equal in Protein ~1.67g
    ~equal in Fats ~1.17g
    ~equal in Carbs ~18.7g
    ~equal in Water ~77.93g
    ~equal in Other ~0.53g

    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
    41% 32% 27%
    Saturated fat: Sat. Fat 0.12 g
    Monounsaturated fat: Mono. Fat 0.093 g
    Polyunsaturated fat: Poly. Fat 0.079 g
    ~equal in Saturated fat ~0.12g
    ~equal in Monounsaturated fat ~0.093g
    ~equal in Polyunsaturated fat ~0.079g

    People also compare

    Pomegranate
    Pomegranate vs Passion fruit
    Passion fruit
    Pomegranate
    Pomegranate vs Grape
    Grape
    Pomegranate
    Pomegranate vs Figs
    Figs
    Pomegranate
    Pomegranate vs Passion fruit
    Passion fruit
    Pomegranate
    Pomegranate vs Grape
    Grape
    Pomegranate
    Pomegranate vs Figs
    Figs

    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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.