Pomegranate vs. Pumpkin — In-Depth Nutrition Comparison
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How are pomegranate and pumpkin different?
- Pomegranate is richer in fiber, vitamin K, and folate, while pumpkin is higher in vitamin A and iron.
- Pumpkin covers your daily need for vitamin A, 170% more than pomegranate.
- Pomegranate contains 15 times more vitamin K than pumpkin. Pomegranate contains 16.4µg of vitamin K, while pumpkin contains 1.1µg.
- Pumpkin is lower in sugar.
Pomegranates, raw and Pumpkin, raw types were used in this article.
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.
| Contains more CopperCopper | +24.4% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more CalciumCalcium | +110% |
| Contains more PotassiumPotassium | +44.1% |
| Contains more IronIron | +166.7% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains less SodiumSodium | -66.7% |
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.
| Contains more Vitamin CVitamin C | +13.3% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B5Vitamin B5 | +26.5% |
| Contains more Vitamin B6Vitamin B6 | +23% |
| Contains more Vitamin KVitamin K | +1390.9% |
| Contains more FolateFolate | +137.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +76.7% |
| Contains more Vitamin B2Vitamin B2 | +107.5% |
| Contains more Vitamin B3Vitamin B3 | +104.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 426µg | 47% |
| Fiber | 4g | 0.5g | 14% |
| Vitamin K | 16.4µg | 1.1µg | 13% |
| Folate | 38µg | 16µg | 6% |
| Iron | 0.3mg | 0.8mg | 6% |
| Carbs | 18.7g | 6.5g | 4% |
| Vitamin B2 | 0.053mg | 0.11mg | 4% |
| Calories | 83kcal | 26kcal | 3% |
| Potassium | 236mg | 340mg | 3% |
| Copper | 0.158mg | 0.127mg | 3% |
| Vitamin E | 0.6mg | 1.06mg | 3% |
| Fats | 1.17g | 0.1g | 2% |
| Vitamin B5 | 0.377mg | 0.298mg | 2% |
| Vitamin B3 | 0.293mg | 0.6mg | 2% |
| Vitamin B6 | 0.075mg | 0.061mg | 1% |
| Protein | 1.67g | 1g | 1% |
| Vitamin B1 | 0.067mg | 0.05mg | 1% |
| Calcium | 10mg | 21mg | 1% |
| Phosphorus | 36mg | 44mg | 1% |
| Vitamin C | 10.2mg | 9mg | 1% |
| Net carbs | 14.7g | 6g | N/A |
| Magnesium | 12mg | 12mg | 0% |
| Sugar | 13.67g | 2.76g | N/A |
| Zinc | 0.35mg | 0.32mg | 0% |
| Sodium | 3mg | 1mg | 0% |
| Manganese | 0.119mg | 0.125mg | 0% |
| Selenium | 0.5µg | 0.3µg | 0% |
| Saturated fat | 0.12g | 0.052g | 0% |
| Choline | 7.6mg | 8.2mg | 0% |
| Monounsaturated fat | 0.093g | 0.013g | 0% |
| Polyunsaturated fat | 0.079g | 0.005g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.046mg | 0% | |
| Lysine | 0.054mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.032mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
| Contains more ProteinProtein | +67% |
| Contains more FatsFats | +1070% |
| Contains more CarbsCarbs | +187.7% |
| Contains more WaterWater | +17.5% |
| Contains more OtherOther | +50.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 g
| Contains more Mono. FatMonounsaturated fat | +615.4% |
| Contains more Poly. FatPolyunsaturated fat | +1480% |
| Contains less Sat. FatSaturated fat | -56.7% |