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Saffron vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between saffron and pomegranate

  • Pomegranate has less manganese, iron, vitamin C, vitamin B6, magnesium, potassium, phosphorus, copper, vitamin B2, and folate than saffron.
  • Saffron covers your daily need for manganese, 1230% more than pomegranate.
  • Saffron has 37 times more iron than pomegranate. While saffron has 11.1mg of iron, pomegranate has only 0.3mg.

These are the specific foods used in this comparison Spices, saffron and Pomegranates, raw.

Infographic

Saffron vs Pomegranate 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +1010%
Contains more PotassiumPotassium +630.5%
Contains more IronIron +3600%
Contains more CopperCopper +107.6%
Contains more ZincZinc +211.4%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +23772.3%
Contains more SeleniumSelenium +1020%
Contains less SodiumSodium -98%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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%
Contains more Vitamin CVitamin C +692.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +71.6%
Contains more Vitamin B2Vitamin B2 +403.8%
Contains more Vitamin B3Vitamin B3 +398.3%
Contains more Vitamin B6Vitamin B6 +1246.7%
Contains more FolateFolate +144.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 ProteinProtein +584.4%
Contains more FatsFats +400%
Contains more CarbsCarbs +249.6%
Contains more OtherOther +928.3%
Contains more WaterWater +554.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +361.3%
Contains more Poly. FatPolyunsaturated fat +2516.5%
Contains less Sat. FatSaturated fat -92.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Pomegranate DV% diff.
Manganese 28.408mg 0.119mg 1230%
Iron 11.1mg 0.3mg 135%
Vitamin C 80.8mg 10.2mg 78%
Vitamin B6 1.01mg 0.075mg 72%
Magnesium 264mg 12mg 60%
Potassium 1724mg 236mg 44%
Phosphorus 252mg 36mg 31%
Protein 11.43g 1.67g 20%
Copper 0.328mg 0.158mg 19%
Vitamin B2 0.267mg 0.053mg 16%
Carbs 65.37g 18.7g 16%
Folate 93µg 38µg 14%
Vitamin K 16.4µg 14%
Polyunsaturated fat 2.067g 0.079g 13%
Calories 310kcal 83kcal 11%
Calcium 111mg 10mg 10%
Selenium 5.6µg 0.5µg 9%
Vitamin B5 0.377mg 8%
Saturated fat 1.586g 0.12g 7%
Zinc 1.09mg 0.35mg 7%
Fats 5.85g 1.17g 7%
Vitamin B3 1.46mg 0.293mg 7%
Sodium 148mg 3mg 6%
Vitamin E 0.6mg 4%
Vitamin B1 0.115mg 0.067mg 4%
Vitamin A 27µg 0µg 3%
Choline 7.6mg 1%
Monounsaturated fat 0.429g 0.093g 1%
Net carbs 61.47g 14.7g N/A
Sugar 13.67g N/A
Fiber 3.9g 4g 0%
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Pomegranate
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
54%
Saffron
15%
Pomegranate
Minerals Daily Need Coverage Score
479%
Saffron
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Saffron
Saffron is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 145mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 1.466g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1.2)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.