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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 Sugars.

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

Infographic

Pomegranate vs Strawberry 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 +54.2%
Contains more Copper +229.2%
Contains more Zinc +150%
Contains more Phosphorus +50%
Contains more Iron +36.7%
Contains more Calcium +60%
Contains less Sodium -66.7%
Equal in Magnesium - 13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 5% 14% 10% 16% 4% 11% 1%
Contains more Potassium +54.2%
Contains more Copper +229.2%
Contains more Zinc +150%
Contains more Phosphorus +50%
Contains more Iron +36.7%
Contains more Calcium +60%
Contains less Sodium -66.7%
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" chart 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 Vitamin K +645.5%
Contains more Folate +58.3%
Contains more Vitamin C +476.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +31.7%
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 196% 1% 6% 0% 6% 6% 8% 8% 11% 0% 6% 18%
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 Vitamin K +645.5%
Contains more Folate +58.3%
Contains more Vitamin C +476.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +31.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Pomegranate
22
Strawberry
Mineral Summary Score
15
Pomegranate
9
Strawberry

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 the food
Protein
10%
Pomegranate
4%
Strawberry
Carbohydrates
19%
Pomegranate
8%
Strawberry
Fats
5%
Pomegranate
1%
Strawberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Strawberry
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate Strawberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Strawberry
Strawberry contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Strawberry Opinion
Calories 83 32 Pomegranate
Protein 1.67 0.67 Pomegranate
Fats 1.17 0.3 Pomegranate
Vitamin C 10.2 58.8 Strawberry
Carbs 18.7 7.68 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.41 Strawberry
Calcium 10 16 Strawberry
Potassium 236 153 Pomegranate
Magnesium 12 13 Strawberry
Sugars 13.67 4.89 Strawberry
Fiber 4 2 Pomegranate
Copper 0.158 0.048 Pomegranate
Zinc 0.35 0.14 Pomegranate
Starch 0.04 Strawberry
Phosphorus 36 24 Pomegranate
Sodium 3 1 Strawberry
Vitamin A 0 12 Strawberry
Vitamin E 0.6 0.29 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.024 Pomegranate
Vitamin B2 0.053 0.022 Pomegranate
Vitamin B3 0.293 0.386 Strawberry
Vitamin B5 0.377 0.125 Pomegranate
Vitamin B6 0.075 0.047 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 2.2 Pomegranate
Folate 38 24 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.015 Strawberry
Monounsaturated Fat 0.093 0.043 Pomegranate
Polyunsaturated fat 0.079 0.155 Strawberry
Tryptophan 0.008 Strawberry
Threonine 0.02 Strawberry
Isoleucine 0.016 Strawberry
Leucine 0.034 Strawberry
Lysine 0.026 Strawberry
Methionine 0.002 Strawberry
Phenylalanine 0.019 Strawberry
Valine 0.019 Strawberry
Histidine 0.012 Strawberry
Fructose 2.44 Strawberry

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 of 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. 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.