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  6. Pomegranate vs. Zucchini

Pomegranate vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and zucchini

  • Pomegranate has more fiber, copper, and vitamin K; however, zucchini is higher in vitamin C and vitamin B6.
  • Pomegranate covers your daily need for fiber, 12% more than zucchini.
  • Pomegranate has 5 times more sugar than zucchini. While pomegranate has 13.67g of sugar, zucchini has only 2.5g.

These are the specific foods used in this comparison Pomegranates, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Pomegranate vs Zucchini 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CopperCopper +198.1%
Contains less SodiumSodium -62.5%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +10.6%
Contains more IronIron +23.3%
Contains more ManganeseManganese +48.7%
~equal in Zinc ~0.32mg
~equal in Phosphorus ~38mg

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%
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +48.9%
Contains more Vitamin B5Vitamin B5 +84.8%
Contains more Vitamin KVitamin K +281.4%
Contains more FolateFolate +58.3%
Contains more Vitamin CVitamin C +75.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +77.4%
Contains more Vitamin B3Vitamin B3 +53.9%
Contains more Vitamin B6Vitamin B6 +117.3%
Contains more CholineCholine +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Zucchini DV% diff.
Copper 0.158mg 0.053mg 12%
Fiber 4g 1g 12%
Vitamin K 16.4µg 4.3µg 10%
Vitamin C 10.2mg 17.9mg 9%
Vitamin B6 0.075mg 0.163mg 7%
Carbs 18.7g 3.11g 5%
Folate 38µg 24µg 4%
Calories 83kcal 17kcal 3%
Vitamin B5 0.377mg 0.204mg 3%
Manganese 0.119mg 0.177mg 3%
Vitamin E 0.6mg 0.12mg 3%
Vitamin B2 0.053mg 0.094mg 3%
Vitamin B1 0.067mg 0.045mg 2%
Fructose 1.38g 2%
Vitamin A 0µg 10µg 1%
Iron 0.3mg 0.37mg 1%
Potassium 236mg 261mg 1%
Selenium 0.5µg 0.2µg 1%
Protein 1.67g 1.21g 1%
Vitamin B3 0.293mg 0.451mg 1%
Calcium 10mg 16mg 1%
Magnesium 12mg 18mg 1%
Fats 1.17g 0.32g 1%
Net carbs 14.7g 2.11g N/A
Sugar 13.67g 2.5g N/A
Zinc 0.35mg 0.32mg 0%
Phosphorus 36mg 38mg 0%
Sodium 3mg 8mg 0%
Choline 7.6mg 9.5mg 0%
Saturated fat 0.12g 0.084g 0%
Monounsaturated fat 0.093g 0.011g 0%
Polyunsaturated fat 0.079g 0.091g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +38%
Contains more FatsFats +265.6%
Contains more CarbsCarbs +501.3%
Contains more WaterWater +21.6%
~equal in Other ~0.57g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +745.5%
Contains less Sat. FatSaturated fat -30%
Contains more Poly. FatPolyunsaturated fat +15.2%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.