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Pomegranate vs. Strawberry — In-Depth Nutrition Comparison

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Important differences between Pomegranate and Strawberry

  • Pomegranate has more Copper, Vitamin K, Fiber, and Vitamin B5, however, Strawberry has more Vitamin C, and Manganese.
  • Strawberry's daily need coverage for Vitamin C is 54% more.
  • Pomegranate has 7 times more Vitamin K than Strawberry. Pomegranate has 16.4µg of Vitamin K, while Strawberry has 2.2µg.
  • Strawberry is lower in Sugar.

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

Infographic

Pomegranate vs Strawberry 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 +50%
Contains more Potassium +54.2%
Contains more Zinc +150%
Contains more Copper +229.2%
Contains more Selenium +25%
Contains more Calcium +60%
Contains more Iron +36.7%
Contains less Sodium -66.7%
Contains more Manganese +224.4%
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 5% 16% 10% 11% 14% 1% 4% 16% 51% 3%
Contains more Phosphorus +50%
Contains more Potassium +54.2%
Contains more Zinc +150%
Contains more Copper +229.2%
Contains more Selenium +25%
Contains more Calcium +60%
Contains more Iron +36.7%
Contains less Sodium -66.7%
Contains more Manganese +224.4%
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 E +106.9%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B5 +201.6%
Contains more Vitamin B6 +59.6%
Contains more Folate +58.3%
Contains more Vitamin K +645.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +476.5%
Contains more Vitamin B3 +31.7%
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 1% 6% 0% 196% 6% 6% 8% 8% 11% 18% 0% 6%
Contains more Vitamin E +106.9%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B5 +201.6%
Contains more Vitamin B6 +59.6%
Contains more Folate +58.3%
Contains more Vitamin K +645.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +476.5%
Contains more Vitamin B3 +31.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +149.3%
Contains more Fats +290%
Contains more Carbs +143.5%
Contains more Other +32.5%
Contains more Water +16.7%
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more Protein +149.3%
Contains more Fats +290%
Contains more Carbs +143.5%
Contains more Other +32.5%
Contains more Water +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +116.3%
Contains less Saturated Fat -87.5%
Contains more Polyunsaturated fat +96.2%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
7% 20% 73%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.043 g
Polyunsaturated fat: 0.155 g
Contains more Monounsaturated Fat +116.3%
Contains less Saturated Fat -87.5%
Contains more Polyunsaturated fat +96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Strawberry Opinion
Net carbs 14.7g 5.68g Pomegranate
Protein 1.67g 0.67g Pomegranate
Fats 1.17g 0.3g Pomegranate
Carbs 18.7g 7.68g Pomegranate
Calories 83kcal 32kcal Pomegranate
Starch 0.04g Strawberry
Fructose 2.44g Strawberry
Sugar 13.67g 4.89g Strawberry
Fiber 4g 2g Pomegranate
Calcium 10mg 16mg Strawberry
Iron 0.3mg 0.41mg Strawberry
Magnesium 12mg 13mg Strawberry
Phosphorus 36mg 24mg Pomegranate
Potassium 236mg 153mg Pomegranate
Sodium 3mg 1mg Strawberry
Zinc 0.35mg 0.14mg Pomegranate
Copper 0.158mg 0.048mg Pomegranate
Manganese 0.119mg 0.386mg Strawberry
Selenium 0.5µg 0.4µg Pomegranate
Vitamin A 0IU 12IU Strawberry
Vitamin A RAE 0µg 1µg Strawberry
Vitamin E 0.6mg 0.29mg Pomegranate
Vitamin C 10.2mg 58.8mg Strawberry
Vitamin B1 0.067mg 0.024mg Pomegranate
Vitamin B2 0.053mg 0.022mg Pomegranate
Vitamin B3 0.293mg 0.386mg Strawberry
Vitamin B5 0.377mg 0.125mg Pomegranate
Vitamin B6 0.075mg 0.047mg Pomegranate
Folate 38µg 24µg Pomegranate
Vitamin K 16.4µg 2.2µg Pomegranate
Tryptophan 0.008mg Strawberry
Threonine 0.02mg Strawberry
Isoleucine 0.016mg Strawberry
Leucine 0.034mg Strawberry
Lysine 0.026mg Strawberry
Methionine 0.002mg Strawberry
Phenylalanine 0.019mg Strawberry
Valine 0.019mg Strawberry
Histidine 0.012mg Strawberry
Saturated Fat 0.12g 0.015g Strawberry
Monounsaturated Fat 0.093g 0.043g Pomegranate
Polyunsaturated fat 0.079g 0.155g Strawberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Strawberry
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
16%
Pomegranate
22%
Strawberry
Minerals Daily Need Coverage Score
14%
Pomegranate
13%
Strawberry

Comparison summary

Which food is lower in Sugar?
Strawberry
Strawberry is lower in Sugar (difference - 8.78g)
Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Strawberry
Strawberry is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Strawberry
Strawberry is lower in glycemic index (difference - 40)
Which food is cheaper?
Strawberry
Strawberry is cheaper (difference - $0.4)
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

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.