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Pomegranate vs Watermelon - In-Depth Nutrition Comparison

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Important differences between Pomegranate and Watermelon

  • Watermelon has less Fiber, Vitamin K, Copper and Folate.
  • Pomegranate's daily need coverage for Fiber is 14% more.
  • Pomegranate has 164 times more Vitamin K than Watermelon. Pomegranate has 16.4µg of Vitamin K, while Watermelon has 0.1µg.
  • Watermelon is lower in Sugars.

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

Infographic

Pomegranate vs Watermelon 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 Iron +25%
Contains more Calcium +42.9%
Contains more Potassium +110.7%
Contains more Magnesium +20%
Contains more Copper +276.2%
Contains more Zinc +250%
Contains more Phosphorus +227.3%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 10% 8% 14% 3% 5% 1%
Contains more Iron +25%
Contains more Calcium +42.9%
Contains more Potassium +110.7%
Contains more Magnesium +20%
Contains more Copper +276.2%
Contains more Zinc +250%
Contains more Phosphorus +227.3%
Contains less Sodium -66.7%

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 C +25.9%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +152.4%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +70.6%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +16300%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
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 27% 35% 1% 0% 9% 5% 4% 14% 11% 0% 1% 3%
Contains more Vitamin C +25.9%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +152.4%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +70.6%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +16300%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%

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
9
Watermelon
Mineral Summary Score
15
Pomegranate
6
Watermelon

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%
Watermelon
Carbohydrates
19%
Pomegranate
8%
Watermelon
Fats
5%
Pomegranate
1%
Watermelon

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 Watermelon
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate Watermelon
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?
Watermelon
Watermelon contains less Sugars (difference - 7.47g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Watermelon
Watermelon is lower in glycemic index (difference - 76)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.9)
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)

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 Watermelon Opinion
Calories 83 30 Pomegranate
Protein 1.67 0.61 Pomegranate
Fats 1.17 0.15 Pomegranate
Vitamin C 10.2 8.1 Pomegranate
Carbs 18.7 7.55 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.24 Pomegranate
Calcium 10 7 Pomegranate
Potassium 236 112 Pomegranate
Magnesium 12 10 Pomegranate
Sugars 13.67 6.2 Watermelon
Fiber 4 0.4 Pomegranate
Copper 0.158 0.042 Pomegranate
Zinc 0.35 0.1 Pomegranate
Starch 0 Watermelon
Phosphorus 36 11 Pomegranate
Sodium 3 1 Watermelon
Vitamin A 0 569 Watermelon
Vitamin E 0.6 0.05 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.033 Pomegranate
Vitamin B2 0.053 0.021 Pomegranate
Vitamin B3 0.293 0.178 Pomegranate
Vitamin B5 0.377 0.221 Pomegranate
Vitamin B6 0.075 0.045 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 0.1 Pomegranate
Folate 38 3 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.016 Watermelon
Monounsaturated Fat 0.093 0.037 Pomegranate
Polyunsaturated fat 0.079 0.05 Pomegranate
Tryptophan 0.007 Watermelon
Threonine 0.027 Watermelon
Isoleucine 0.019 Watermelon
Leucine 0.018 Watermelon
Lysine 0.062 Watermelon
Methionine 0.006 Watermelon
Phenylalanine 0.015 Watermelon
Valine 0.016 Watermelon
Histidine 0.006 Watermelon
Fructose 3.36 Watermelon

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.