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. Spinach raw

Pomegranate vs. Spinach raw — In-Depth Nutrition Comparison

Compare

Summary of differences between pomegranate and spinach raw

  • Pomegranate has less vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin B2, vitamin E, and potassium than spinach raw.
  • Spinach raw covers your daily need for vitamin K, 389% more than pomegranate.

These are the specific foods used in this comparison Pomegranates, raw and Spinach, raw.

Infographic

Pomegranate vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +21.5%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +890%
Contains more PotassiumPotassium +136.4%
Contains more IronIron +803.3%
Contains more ZincZinc +51.4%
Contains more PhosphorusPhosphorus +36.1%
Contains more ManganeseManganese +653.8%
Contains more SeleniumSelenium +100%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +480%
Contains more Vitamin CVitamin C +175.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +238.3%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +256.6%
Contains more Vitamin B3Vitamin B3 +147.1%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin KVitamin K +2844.5%
Contains more FolateFolate +410.5%
Contains more CholineCholine +153.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Spinach raw DV% diff.
Vitamin K 16.4µg 482.9µg 389%
Vitamin A 0µg 469µg 52%
Folate 38µg 194µg 39%
Manganese 0.119mg 0.897mg 34%
Iron 0.3mg 2.71mg 30%
Vitamin C 10.2mg 28.1mg 20%
Magnesium 12mg 79mg 16%
Vitamin B2 0.053mg 0.189mg 10%
Vitamin E 0.6mg 2.03mg 10%
Calcium 10mg 99mg 9%
Potassium 236mg 558mg 9%
Vitamin B6 0.075mg 0.195mg 9%
Fiber 4g 2.2g 7%
Vitamin B5 0.377mg 0.065mg 6%
Carbs 18.7g 3.63g 5%
Vitamin B3 0.293mg 0.724mg 3%
Calories 83kcal 23kcal 3%
Copper 0.158mg 0.13mg 3%
Sodium 3mg 79mg 3%
Phosphorus 36mg 49mg 2%
Zinc 0.35mg 0.53mg 2%
Protein 1.67g 2.86g 2%
Choline 7.6mg 19.3mg 2%
Polyunsaturated fat 0.079g 0.165g 1%
Vitamin B1 0.067mg 0.078mg 1%
Selenium 0.5µg 1µg 1%
Fats 1.17g 0.39g 1%
Net carbs 14.7g 1.43g N/A
Sugar 13.67g 0.42g N/A
Saturated fat 0.12g 0.063g 0%
Monounsaturated fat 0.093g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +200%
Contains more CarbsCarbs +415.2%
Contains more ProteinProtein +71.3%
Contains more WaterWater +17.3%
Contains more OtherOther +224.5%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +830%
Contains less Sat. FatSaturated fat -47.5%
Contains more Poly. FatPolyunsaturated fat +108.9%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.