Pomegranate vs. Yogurt — In-Depth Nutrition Comparison
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Important differences between pomegranate and yogurt
- Pomegranate has more fiber, copper, vitamin K, vitamin C, and folate; however, yogurt has more vitamin B12, vitamin B2, selenium, phosphorus, and calcium.
- Yogurt's daily need coverage for vitamin B12 is 31% more.
The food varieties used in the comparison are Pomegranates, raw and Yogurt, Greek, plain, nonfat.
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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.
| Contains more PotassiumPotassium | +67.4% |
| Contains more IronIron | +328.6% |
| Contains more CopperCopper | +829.4% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +1222.2% |
| Contains more CalciumCalcium | +1000% |
| Contains more ZincZinc | +48.6% |
| Contains more PhosphorusPhosphorus | +275% |
| Contains more SeleniumSelenium | +1840% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +5900% |
| Contains more Vitamin B1Vitamin B1 | +191.3% |
| Contains more Vitamin B3Vitamin B3 | +40.9% |
| Contains more Vitamin B5Vitamin B5 | +13.9% |
| Contains more Vitamin B6Vitamin B6 | +19% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +442.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +424.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +98.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +419.4% |
| Contains more ProteinProtein | +510.2% |
| Contains more OtherOther | +35.8% |
~equal in
Water
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
| Contains more Mono. FatMonounsaturated fat | +75.5% |
| Contains more Poly. FatPolyunsaturated fat | +558.3% |
~equal in
Saturated fat
~0.117g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Selenium | 0.5µg | 9.7µg | 17% |
| Protein | 1.67g | 10.19g | 17% |
| Vitamin B2 | 0.053mg | 0.278mg | 17% |
| Copper | 0.158mg | 0.017mg | 16% |
| Fiber | 4g | 0g | 16% |
| Vitamin K | 16.4µg | 0µg | 14% |
| Phosphorus | 36mg | 135mg | 14% |
| Vitamin C | 10.2mg | 0mg | 11% |
| Calcium | 10mg | 110mg | 10% |
| Folate | 38µg | 7µg | 8% |
| Carbs | 18.7g | 3.6g | 5% |
| Manganese | 0.119mg | 0.009mg | 5% |
| Vitamin E | 0.6mg | 0.01mg | 4% |
| Vitamin B1 | 0.067mg | 0.023mg | 4% |
| Iron | 0.3mg | 0.07mg | 3% |
| Potassium | 236mg | 141mg | 3% |
| Zinc | 0.35mg | 0.52mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B6 | 0.075mg | 0.063mg | 1% |
| Vitamin B5 | 0.377mg | 0.331mg | 1% |
| Choline | 7.6mg | 15.1mg | 1% |
| Calories | 83kcal | 59kcal | 1% |
| Vitamin B3 | 0.293mg | 0.208mg | 1% |
| Sodium | 3mg | 36mg | 1% |
| Fats | 1.17g | 0.39g | 1% |
| Net carbs | 14.7g | 3.6g | N/A |
| Magnesium | 12mg | 11mg | 0% |
| Sugar | 13.67g | 3.24g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.12g | 0.117g | 0% |
| Monounsaturated fat | 0.093g | 0.053g | 0% |
| Polyunsaturated fat | 0.079g | 0.012g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
17%
Minerals Daily Need Coverage Score
14%
19%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 10.43g)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Pomegranate is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 33mg)
Which food is cheaper?
Pomegranate is cheaper (difference - $1.6)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is richer in minerals?
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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.