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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.

Infographic

Pomegranate vs Yogurt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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%
~equal in Magnesium ~11mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Yogurt
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Yogurt
3
10% 4% 85%
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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Yogurt
1
64% 29% 7%
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.
Pomegranate Yogurt
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Yogurt 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?

ok
ok
is better in case of low diet
Pomegranate Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pomegranate
17%
Yogurt
Minerals Daily Need Coverage Score
14%
Pomegranate
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 10.43g)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 33mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1.6)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.