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  6. Red cabbage vs. Pomegranate

Red cabbage vs. Pomegranate — In-Depth Nutrition Comparison

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How are Red cabbage and Pomegranate different?

  • Red cabbage is richer in Vitamin C, Vitamin K, Vitamin B6, Iron, Vitamin A RAE, and Manganese, while Pomegranate is higher in Copper, and Fiber.
  • Red cabbage covers your daily need of Vitamin C 52% more than Pomegranate.

Cabbage, red, raw and Pomegranates, raw types were used in this article.

Infographic

Red cabbage 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.
Red cabbage
Red cabbage
6
:
4
Pomegranate
Pomegranate
Contains more Calcium +350%
Contains more Iron +166.7%
Contains more Magnesium +33.3%
Contains more Manganese +104.2%
Contains more Selenium +20%
Contains more Phosphorus +20%
Contains less Sodium -88.9%
Contains more Zinc +59.1%
Contains more Copper +829.4%
Equal in Potassium - 236
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +350%
Contains more Iron +166.7%
Contains more Magnesium +33.3%
Contains more Manganese +104.2%
Contains more Selenium +20%
Contains more Phosphorus +20%
Contains less Sodium -88.9%
Contains more Zinc +59.1%
Contains more Copper +829.4%
Equal in Potassium - 236

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.
Red cabbage
Red cabbage
6
:
4
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin C +458.8%
Contains more Vitamin B2 +30.2%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B6 +178.7%
Contains more Vitamin K +132.9%
Contains more Vitamin E +445.5%
Contains more Vitamin B5 +156.5%
Contains more Folate +111.1%
Equal in Vitamin B1 - 0.067
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin C +458.8%
Contains more Vitamin B2 +30.2%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B6 +178.7%
Contains more Vitamin K +132.9%
Contains more Vitamin E +445.5%
Contains more Vitamin B5 +156.5%
Contains more Folate +111.1%
Equal in Vitamin B1 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red cabbage
Red cabbage
2
:
3
Pomegranate
Pomegranate
Contains more Water +16%
Contains more Other +22.6%
Contains more Protein +16.8%
Contains more Fats +631.3%
Contains more Carbs +153.7%
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Pomegranate
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 Water +16%
Contains more Other +22.6%
Contains more Protein +16.8%
Contains more Fats +631.3%
Contains more Carbs +153.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red cabbage
Red cabbage
2
:
1
Pomegranate
Pomegranate
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +675%
Equal in Polyunsaturated fat - 0.079
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +675%
Equal in Polyunsaturated fat - 0.079

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red cabbage Pomegranate Opinion
Net carbs 5.27g 14.7g Pomegranate
Protein 1.43g 1.67g Pomegranate
Fats 0.16g 1.17g Pomegranate
Carbs 7.37g 18.7g Pomegranate
Calories 31kcal 83kcal Pomegranate
Fructose 1.48g Red cabbage
Sugar 3.83g 13.67g Red cabbage
Fiber 2.1g 4g Pomegranate
Calcium 45mg 10mg Red cabbage
Iron 0.8mg 0.3mg Red cabbage
Magnesium 16mg 12mg Red cabbage
Phosphorus 30mg 36mg Pomegranate
Potassium 243mg 236mg Red cabbage
Sodium 27mg 3mg Pomegranate
Zinc 0.22mg 0.35mg Pomegranate
Copper 0.017mg 0.158mg Pomegranate
Manganese 0.243mg 0.119mg Red cabbage
Selenium 0.6µg 0.5µg Red cabbage
Vitamin A 1116IU 0IU Red cabbage
Vitamin A RAE 56µg 0µg Red cabbage
Vitamin E 0.11mg 0.6mg Pomegranate
Vitamin C 57mg 10.2mg Red cabbage
Vitamin B1 0.064mg 0.067mg Pomegranate
Vitamin B2 0.069mg 0.053mg Red cabbage
Vitamin B3 0.418mg 0.293mg Red cabbage
Vitamin B5 0.147mg 0.377mg Pomegranate
Vitamin B6 0.209mg 0.075mg Red cabbage
Folate 18µg 38µg Pomegranate
Vitamin K 38.2µg 16.4µg Red cabbage
Tryptophan 0.012mg Red cabbage
Threonine 0.039mg Red cabbage
Isoleucine 0.034mg Red cabbage
Leucine 0.046mg Red cabbage
Lysine 0.049mg Red cabbage
Methionine 0.014mg Red cabbage
Phenylalanine 0.036mg Red cabbage
Valine 0.048mg Red cabbage
Histidine 0.024mg Red cabbage
Saturated Fat 0.021g 0.12g Red cabbage
Monounsaturated Fat 0.012g 0.093g Pomegranate
Polyunsaturated fat 0.08g 0.079g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage 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
39%
Red cabbage
16%
Pomegranate
Minerals Daily Need Coverage Score
14%
Red cabbage
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Red cabbage
Red cabbage is lower in Sugar (difference - 9.84g)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $0.7)
Which food is richer in minerals?
Red cabbage
Red cabbage is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 24mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.