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Pomegranate vs. Purple mangosteen — In-Depth Nutrition Comparison

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Summary of differences between Pomegranate and Purple mangosteen

  • Purple mangosteen has less Copper, Fiber, Vitamin C, Vitamin B5, and Potassium than Pomegranate.
  • Pomegranate has 12 times more Vitamin B5 than Purple mangosteen. While Pomegranate has 0.377mg of Vitamin B5, Purple mangosteen has only 0.032mg.

These are the specific foods used in this comparison Pomegranates, raw and Mangosteen, canned, syrup pack.

Infographic

Pomegranate vs Purple mangosteen 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.
Contains more Phosphorus +350%
Contains more Potassium +391.7%
Contains less Sodium -57.1%
Contains more Zinc +66.7%
Contains more Copper +129%
Contains more Manganese +16.7%
Contains more Calcium +20%
Equal in Iron - 0.3
Equal in Magnesium - 13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 12% 10% 4% 5% 1% 6% 24% 14% 0%
Contains more Phosphorus +350%
Contains more Potassium +391.7%
Contains less Sodium -57.1%
Contains more Zinc +66.7%
Contains more Copper +129%
Contains more Manganese +16.7%
Contains more Calcium +20%
Equal in Iron - 0.3
Equal in Magnesium - 13

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 C +251.7%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B5 +1078.1%
Contains more Vitamin B6 +316.7%
Contains more Folate +22.6%
Contains more Vitamin A +∞%
Equal in Vitamin B2 - 0.054
Equal in Vitamin B3 - 0.286
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 10% 14% 13% 6% 2% 5% 24% 0% 0% 0%
Contains more Vitamin C +251.7%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B5 +1078.1%
Contains more Vitamin B6 +316.7%
Contains more Folate +22.6%
Contains more Vitamin A +∞%
Equal in Vitamin B2 - 0.054
Equal in Vitamin B3 - 0.286

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +307.3%
Contains more Fats +101.7%
Contains more Other +231.3%
Equal in Carbs - 17.91
Equal in Water - 80.94
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
Contains more Protein +307.3%
Contains more Fats +101.7%
Contains more Other +231.3%
Equal in Carbs - 17.91
Equal in Water - 80.94

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Purple mangosteen
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Purple mangosteen Opinion
Net carbs 14.7g 16.11g Purple mangosteen
Protein 1.67g 0.41g Pomegranate
Fats 1.17g 0.58g Pomegranate
Carbs 18.7g 17.91g Pomegranate
Calories 83kcal 73kcal Pomegranate
Sugar 13.67g Purple mangosteen
Fiber 4g 1.8g Pomegranate
Calcium 10mg 12mg Purple mangosteen
Iron 0.3mg 0.3mg
Magnesium 12mg 13mg Purple mangosteen
Phosphorus 36mg 8mg Pomegranate
Potassium 236mg 48mg Pomegranate
Sodium 3mg 7mg Pomegranate
Zinc 0.35mg 0.21mg Pomegranate
Copper 0.158mg 0.069mg Pomegranate
Manganese 0.119mg 0.102mg Pomegranate
Selenium 0.5µg Pomegranate
Vitamin A 0IU 35IU Purple mangosteen
Vitamin A RAE 0µg 2µg Purple mangosteen
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 2.9mg Pomegranate
Vitamin B1 0.067mg 0.054mg Pomegranate
Vitamin B2 0.053mg 0.054mg Purple mangosteen
Vitamin B3 0.293mg 0.286mg Pomegranate
Vitamin B5 0.377mg 0.032mg Pomegranate
Vitamin B6 0.075mg 0.018mg Pomegranate
Folate 38µg 31µg Pomegranate
Choline 7.6mg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g Purple mangosteen
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Purple mangosteen
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Pomegranate
6%
Purple mangosteen
Minerals Daily Need Coverage Score
14%
Pomegranate
7%
Purple mangosteen

Comparison summary

Which food is lower in Sugar?
Purple mangosteen
Purple mangosteen is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Purple mangosteen
Purple mangosteen is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Purple mangosteen
Purple mangosteen is lower in glycemic index (difference - 58)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 4mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $4)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Purple mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.