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Sapodilla vs Pomegranate - In-Depth Nutrition Comparison

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How are Sapodilla and Pomegranate different?

  • Sapodilla is higher in Iron, Fiber, and Vitamin C, however Pomegranate is richer in Copper, Folate, and Vitamin B1.
  • Sapodilla contains 3 times more Iron than Pomegranate. While Sapodilla contains 0.8mg of Iron, Pomegranate contains only 0.3mg.

Sapodilla, raw and Pomegranates, raw are the varieties used in this article.

Infographic

Sapodilla 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +166.7%
Contains more Calcium +110%
Contains more Potassium +22.3%
Contains more Copper +83.7%
Contains more Zinc +250%
Contains more Phosphorus +200%
Contains less Sodium -75%
Equal in Magnesium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 18% 9% 29% 3% 6% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +166.7%
Contains more Calcium +110%
Contains more Potassium +22.3%
Contains more Copper +83.7%
Contains more Zinc +250%
Contains more Phosphorus +200%
Contains less Sodium -75%
Equal in Magnesium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +44.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +102.7%
Contains more Folate +171.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 4% 0% 0% 0% 5% 4% 16% 9% 0% 0% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +44.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B6 +102.7%
Contains more Folate +171.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sapodilla Pomegranate
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sapodilla Pomegranate Opinion
Calories 83kcal 83kcal
Protein 0.44g 1.67g Pomegranate
Fats 1.1g 1.17g Pomegranate
Vitamin C 14.7mg 10.2mg Sapodilla
Net carbs 14.66g 14.7g Pomegranate
Carbs 19.96g 18.7g Sapodilla
Cholesterol 0mg 0mg
Vitamin D IU 0IU Pomegranate
Iron 0.8mg 0.3mg Sapodilla
Calcium 21mg 10mg Sapodilla
Potassium 193mg 236mg Pomegranate
Magnesium 12mg 12mg
Sugar g 13.67g Sapodilla
Fiber 5.3g 4g Sapodilla
Copper 0.086mg 0.158mg Pomegranate
Zinc 0.1mg 0.35mg Pomegranate
Starch g g
Phosphorus 12mg 36mg Pomegranate
Sodium 12mg 3mg Pomegranate
Vitamin A 60IU 0IU Sapodilla
Vitamin E mg 0.6mg Pomegranate
Vitamin D µg 0µg Pomegranate
Vitamin B1 0mg 0.067mg Pomegranate
Vitamin B2 0.02mg 0.053mg Pomegranate
Vitamin B3 0.2mg 0.293mg Pomegranate
Vitamin B5 0.252mg 0.377mg Pomegranate
Vitamin B6 0.037mg 0.075mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Folate 14µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.194g 0.12g Pomegranate
Monounsaturated Fat 0.521g 0.093g Sapodilla
Polyunsaturated fat 0.011g 0.079g Pomegranate
Tryptophan 0.005mg mg Sapodilla
Threonine 0.012mg mg Sapodilla
Isoleucine 0.015mg mg Sapodilla
Leucine 0.024mg mg Sapodilla
Lysine 0.039mg mg Sapodilla
Methionine 0.003mg mg Sapodilla
Phenylalanine 0.013mg mg Sapodilla
Valine 0.016mg mg Sapodilla
Histidine 0.016mg mg Sapodilla
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sapodilla Pomegranate
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Sapodilla
16
Pomegranate
Mineral Summary Score
13
Sapodilla
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
3%
Sapodilla
10%
Pomegranate
Carbohydrates
20%
Sapodilla
19%
Pomegranate
Fats
5%
Sapodilla
5%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 37)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $1)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.074g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.