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  6. Pomegranate vs. Summer squash

Pomegranate vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between pomegranate and summer squash?

  • Pomegranate is higher in copper, fiber, and vitamin K, yet summer squash is higher in vitamin B6, vitamin C, and vitamin B2.
  • Pomegranate's daily need coverage for copper is 12% more.
  • Pomegranate has 6 times more sugar than summer squash. While pomegranate has 13.67g of sugar, summer squash has only 2.2g.

We used Pomegranates, raw and Squash, summer, all varieties, raw types in this article.

Infographic

Pomegranate vs Summer squash 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.
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CopperCopper +209.8%
Contains more ZincZinc +20.7%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +11%
Contains more IronIron +16.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +47.1%
~equal in Phosphorus ~38mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +39.6%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin KVitamin K +446.7%
Contains more FolateFolate +31%
Contains more CholineCholine +13.4%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +167.9%
Contains more Vitamin B3Vitamin B3 +66.2%
Contains more Vitamin B6Vitamin B6 +190.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Summer squash DV% diff.
Copper 0.158mg 0.051mg 12%
Fiber 4g 1.1g 12%
Vitamin K 16.4µg 3µg 11%
Vitamin B6 0.075mg 0.218mg 11%
Vitamin C 10.2mg 17mg 8%
Vitamin B2 0.053mg 0.142mg 7%
Carbs 18.7g 3.35g 5%
Vitamin B5 0.377mg 0.155mg 4%
Calories 83kcal 16kcal 3%
Vitamin E 0.6mg 0.12mg 3%
Folate 38µg 29µg 2%
Manganese 0.119mg 0.175mg 2%
Vitamin B1 0.067mg 0.048mg 2%
Fats 1.17g 0.18g 2%
Zinc 0.35mg 0.29mg 1%
Potassium 236mg 262mg 1%
Magnesium 12mg 17mg 1%
Calcium 10mg 15mg 1%
Vitamin B3 0.293mg 0.487mg 1%
Fructose 0.95g 1%
Protein 1.67g 1.21g 1%
Selenium 0.5µg 0.2µg 1%
Iron 0.3mg 0.35mg 1%
Vitamin A 0µg 10µg 1%
Net carbs 14.7g 2.25g N/A
Sugar 13.67g 2.2g N/A
Phosphorus 36mg 38mg 0%
Sodium 3mg 2mg 0%
Choline 7.6mg 6.7mg 0%
Saturated fat 0.12g 0.044g 0%
Monounsaturated fat 0.093g 0.016g 0%
Polyunsaturated fat 0.079g 0.089g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +38%
Contains more FatsFats +550%
Contains more CarbsCarbs +458.2%
Contains more WaterWater +21.4%
Contains more OtherOther +17%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +481.3%
Contains less Sat. FatSaturated fat -63.3%
Contains more Poly. FatPolyunsaturated fat +12.7%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.