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Pomegranate vs Sapodilla - In-Depth Nutrition Comparison

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How are Pomegranate and Sapodilla different?

  • Pomegranate is higher in Copper, and Folate, however Sapodilla is richer in Iron, Vitamin B1, Fiber, and Vitamin C.
  • Pomegranate contains 3 times more Phosphorus than Sapodilla. While Pomegranate contains 36mg of Phosphorus, Sapodilla contains only 12mg.

Pomegranates, raw and Sapodilla, raw are the varieties used in this article.

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Pomegranate vs Sapodilla 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 Potassium +22.3%
Contains more Copper +83.7%
Contains more Zinc +250%
Contains more Phosphorus +200%
Contains less Sodium -75%
Contains more Iron +166.7%
Contains more Calcium +110%
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 30% 7% 18% 9% 29% 3% 6% 2%
Contains more Potassium +22.3%
Contains more Copper +83.7%
Contains more Zinc +250%
Contains more Phosphorus +200%
Contains less Sodium -75%
Contains more Iron +166.7%
Contains more Calcium +110%
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 B1 +∞%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +102.7%
Contains more Folate +171.4%
Contains more Vitamin C +44.1%
Contains more Vitamin A +∞%
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 49% 4% 0% 0% 0% 5% 4% 16% 9% 0% 0% 11%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +102.7%
Contains more Folate +171.4%
Contains more Vitamin C +44.1%
Contains more Vitamin A +∞%

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

All nutrients comparison - raw data values

Nutrient Pomegranate Sapodilla Opinion
Calories 83kcal 83kcal
Protein 1.67g 0.44g Pomegranate
Fats 1.17g 1.1g Pomegranate
Vitamin C 10.2mg 14.7mg Sapodilla
Net carbs 14.7g 14.66g Pomegranate
Carbs 18.7g 19.96g Sapodilla
Cholesterol 0mg 0mg
Vitamin D 0IU IU Pomegranate
Iron 0.3mg 0.8mg Sapodilla
Calcium 10mg 21mg Sapodilla
Potassium 236mg 193mg Pomegranate
Magnesium 12mg 12mg
Sugar 13.67g g Sapodilla
Fiber 4g 5.3g Sapodilla
Copper 0.158mg 0.086mg Pomegranate
Zinc 0.35mg 0.1mg Pomegranate
Starch g g
Phosphorus 36mg 12mg Pomegranate
Sodium 3mg 12mg Pomegranate
Vitamin A 0IU 60IU Sapodilla
Vitamin E 0.6mg mg Pomegranate
Vitamin D 0µg µg Pomegranate
Vitamin B1 0.067mg 0mg Pomegranate
Vitamin B2 0.053mg 0.02mg Pomegranate
Vitamin B3 0.293mg 0.2mg Pomegranate
Vitamin B5 0.377mg 0.252mg Pomegranate
Vitamin B6 0.075mg 0.037mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg µg Pomegranate
Folate 38µg 14µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.12g 0.194g Pomegranate
Monounsaturated Fat 0.093g 0.521g Sapodilla
Polyunsaturated fat 0.079g 0.011g Pomegranate
Tryptophan mg 0.005mg Sapodilla
Threonine mg 0.012mg Sapodilla
Isoleucine mg 0.015mg Sapodilla
Leucine mg 0.024mg Sapodilla
Lysine mg 0.039mg Sapodilla
Methionine mg 0.003mg Sapodilla
Phenylalanine mg 0.013mg Sapodilla
Valine mg 0.016mg Sapodilla
Histidine mg 0.016mg Sapodilla
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Sapodilla
Low Calories diet Equal
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
8
Sapodilla
Mineral Summary Score
15
Pomegranate
13
Sapodilla

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%
Sapodilla
Carbohydrates
19%
Pomegranate
20%
Sapodilla
Fats
5%
Pomegranate
5%
Sapodilla

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 37)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $1)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.074g)
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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.