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Pomegranate vs. Sugar — In-Depth Nutrition Comparison

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Differences between Pomegranate and Sugar

  • Sugar contains less Copper, Fiber, Vitamin K, Vitamin C, Folate, Vitamin B5, Potassium, Vitamin B6, Vitamin B1, and Phosphorus than Pomegranate.
  • Pomegranate's daily need coverage for Copper is 17% higher.

The food types used in this comparison are Pomegranates, raw and Sugars, granulated.

Infographic

Pomegranate vs Sugar 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 Calcium +900%
Contains more Iron +500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +11700%
Contains more Zinc +3400%
Contains more Copper +2157.1%
Contains more Manganese +2875%
Contains less Sodium -66.7%
Contains more Selenium +20%
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 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Contains more Calcium +900%
Contains more Iron +500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +11700%
Contains more Zinc +3400%
Contains more Copper +2157.1%
Contains more Manganese +2875%
Contains less Sodium -66.7%
Contains more Selenium +20%

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.
:
0
Sugar
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +178.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +178.9%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +389550%
Contains more Other +∞%
Contains more Carbs +434.7%
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +389550%
Contains more Other +∞%
Contains more Carbs +434.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Sugar Opinion
Net carbs 14.7g 99.98g Sugar
Protein 1.67g 0g Pomegranate
Fats 1.17g 0g Pomegranate
Carbs 18.7g 99.98g Sugar
Calories 83kcal 387kcal Sugar
Sugar 13.67g 99.8g Pomegranate
Fiber 4g 0g Pomegranate
Calcium 10mg 1mg Pomegranate
Iron 0.3mg 0.05mg Pomegranate
Magnesium 12mg 0mg Pomegranate
Phosphorus 36mg 0mg Pomegranate
Potassium 236mg 2mg Pomegranate
Sodium 3mg 1mg Sugar
Zinc 0.35mg 0.01mg Pomegranate
Copper 0.158mg 0.007mg Pomegranate
Manganese 0.119mg 0.004mg Pomegranate
Selenium 0.5µg 0.6µg Sugar
Vitamin E 0.6mg 0mg Pomegranate
Vitamin C 10.2mg 0mg Pomegranate
Vitamin B1 0.067mg 0mg Pomegranate
Vitamin B2 0.053mg 0.019mg Pomegranate
Vitamin B3 0.293mg 0mg Pomegranate
Vitamin B5 0.377mg 0mg Pomegranate
Vitamin B6 0.075mg 0mg Pomegranate
Folate 38µg 0µg Pomegranate
Vitamin K 16.4µg 0µg Pomegranate
Saturated Fat 0.12g 0g Sugar
Monounsaturated Fat 0.093g 0g Pomegranate
Polyunsaturated fat 0.079g 0g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
14%
Pomegranate
1%
Sugar

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Sugar
Sugar is lower in glycemic index (difference - 65)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.9)
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 86.13g)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
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)

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.