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Quince vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between Quince and Pomegranate

  • Quince has more Vitamin C, however, Pomegranate has more Folate, Fiber, and Vitamin B5.

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

Infographic

Quince vs Pomegranate 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 Iron +133.3%
Contains more Selenium +20%
Contains more Magnesium +50%
Contains more Phosphorus +111.8%
Contains more Potassium +19.8%
Contains less Sodium -25%
Contains more Zinc +775%
Contains more Copper +21.5%
Equal in Calcium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 27% 6% 8% 18% 1% 2% 44% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Iron +133.3%
Contains more Selenium +20%
Contains more Magnesium +50%
Contains more Phosphorus +111.8%
Contains more Potassium +19.8%
Contains less Sodium -25%
Contains more Zinc +775%
Contains more Copper +21.5%
Equal in Calcium - 10

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.
Quince
2
:
Contains more Vitamin A +∞%
Contains more Vitamin C +47.1%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +365.4%
Contains more Vitamin B6 +87.5%
Contains more Folate +1166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 50% 5% 7% 4% 5% 10% 3% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Contains more Vitamin A +∞%
Contains more Vitamin C +47.1%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +365.4%
Contains more Vitamin B6 +87.5%
Contains more Folate +1166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +317.5%
Contains more Fats +1070%
Contains more Carbs +22.2%
Contains more Other +32.5%
Equal in Water - 77.93
15% 84%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Protein +317.5%
Contains more Fats +1070%
Contains more Carbs +22.2%
Contains more Other +32.5%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +158.3%
Contains more Polyunsaturated fat +58%
10% 38% 52%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.05 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +158.3%
Contains more Polyunsaturated fat +58%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quince Pomegranate Opinion
Net carbs 13.4g 14.7g Pomegranate
Protein 0.4g 1.67g Pomegranate
Fats 0.1g 1.17g Pomegranate
Carbs 15.3g 18.7g Pomegranate
Calories 57kcal 83kcal Pomegranate
Sugar 13.67g Quince
Fiber 1.9g 4g Pomegranate
Calcium 11mg 10mg Quince
Iron 0.7mg 0.3mg Quince
Magnesium 8mg 12mg Pomegranate
Phosphorus 17mg 36mg Pomegranate
Potassium 197mg 236mg Pomegranate
Sodium 4mg 3mg Pomegranate
Zinc 0.04mg 0.35mg Pomegranate
Copper 0.13mg 0.158mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0.6µg 0.5µg Quince
Vitamin A 40IU 0IU Quince
Vitamin A RAE 2µg 0µg Quince
Vitamin E 0.6mg Pomegranate
Vitamin C 15mg 10.2mg Quince
Vitamin B1 0.02mg 0.067mg Pomegranate
Vitamin B2 0.03mg 0.053mg Pomegranate
Vitamin B3 0.2mg 0.293mg Pomegranate
Vitamin B5 0.081mg 0.377mg Pomegranate
Vitamin B6 0.04mg 0.075mg Pomegranate
Folate 3µg 38µg Pomegranate
Choline 7.6mg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.01g 0.12g Quince
Monounsaturated Fat 0.036g 0.093g Pomegranate
Polyunsaturated fat 0.05g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quince Pomegranate
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
6%
Quince
15%
Pomegranate
Minerals Daily Need Coverage Score
11%
Quince
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Quince
Quince is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Quince
Quince is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Quince
Quince is lower in glycemic index (difference - 35)
Which food is cheaper?
Quince
Quince is cheaper (difference - $0.3)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
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)
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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.