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Pomegranate vs Quince - In-Depth Nutrition Comparison

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Important differences between Pomegranate and Quince

  • Pomegranate has more Folate, Fiber, and Vitamin B5, however Quince has more Vitamin C.
  • Pomegranate has 5 times more Vitamin B5 than Quince. Pomegranate has 0.377mg of Vitamin B5, while Quince has 0.081mg.

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

Infographic

Pomegranate vs Quince 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +50%
Contains more Phosphorus +111.8%
Contains more Potassium +19.8%
Contains less Sodium -25%
Contains more Zinc +775%
Contains more Copper +21.5%
Contains more Iron +133.3%
Equal in Calcium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 27% 6% 8% 18% 1% 2% 44%
Contains more Magnesium +50%
Contains more Phosphorus +111.8%
Contains more Potassium +19.8%
Contains less Sodium -25%
Contains more Zinc +775%
Contains more Copper +21.5%
Contains more Iron +133.3%
Equal in Calcium - 11

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
:
2
Quince
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +365.4%
Contains more Vitamin B6 +87.5%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +47.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 50% 5% 7% 4% 5% 10% 3% 0% 0%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +365.4%
Contains more Vitamin B6 +87.5%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +47.1%

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 Quince
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Quince Opinion
Net carbs 14.7g 13.4g Pomegranate
Protein 1.67g 0.4g Pomegranate
Fats 1.17g 0.1g Pomegranate
Carbs 18.7g 15.3g Pomegranate
Calories 83kcal 57kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g g Quince
Fiber 4g 1.9g Pomegranate
Calcium 10mg 11mg Quince
Iron 0.3mg 0.7mg Quince
Magnesium 12mg 8mg Pomegranate
Phosphorus 36mg 17mg Pomegranate
Potassium 236mg 197mg Pomegranate
Sodium 3mg 4mg Pomegranate
Zinc 0.35mg 0.04mg Pomegranate
Copper 0.158mg 0.13mg Pomegranate
Vitamin A 0IU 40IU Quince
Vitamin E 0.6mg mg Pomegranate
Vitamin D 0IU IU Pomegranate
Vitamin D 0µg µg Pomegranate
Vitamin C 10.2mg 15mg Quince
Vitamin B1 0.067mg 0.02mg Pomegranate
Vitamin B2 0.053mg 0.03mg Pomegranate
Vitamin B3 0.293mg 0.2mg Pomegranate
Vitamin B5 0.377mg 0.081mg Pomegranate
Vitamin B6 0.075mg 0.04mg Pomegranate
Folate 38µg 3µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.01g Quince
Monounsaturated Fat 0.093g 0.036g Pomegranate
Polyunsaturated fat 0.079g 0.05g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Quince
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
7
Quince
Mineral Summary Score
15
Pomegranate
13
Quince

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
2%
Quince
Carbohydrates
19%
Pomegranate
15%
Quince
Fats
5%
Pomegranate
0%
Quince

Comparison summary

Which food is lower in Sugar?
Quince
Quince is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Quince
Quince is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Quince
Quince is lower in glycemic index (difference - 35)
Which food is cheaper?
Quince
Quince is cheaper (difference - $0.3)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
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)
Which food is richer in minerals?
?
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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.