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Strawberry vs Pomegranate - In-Depth Nutrition Comparison

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Important differences between Strawberry and Pomegranate

  • Strawberry has more Vitamin C, and Manganese, however Pomegranate has more Copper, Vitamin K, Fiber, and Vitamin B5.
  • Strawberry's daily need coverage for Vitamin C is 54% more.
  • Strawberry has 3 times more Manganese than Pomegranate. Strawberry has 0.386mg of Manganese, while Pomegranate has 0.119mg.
  • Strawberry is lower in Sugar.

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

Infographic

Strawberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +36.7%
Contains more Calcium +60%
Contains less Sodium -66.7%
Contains more Potassium +54.2%
Contains more Copper +229.2%
Contains more Zinc +150%
Contains more Phosphorus +50%
Equal in Magnesium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 5% 14% 10% 16% 4% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +36.7%
Contains more Calcium +60%
Contains less Sodium -66.7%
Contains more Potassium +54.2%
Contains more Copper +229.2%
Contains more Zinc +150%
Contains more Phosphorus +50%
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 +476.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +31.7%
Contains more Vitamin E +106.9%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B5 +201.6%
Contains more Vitamin B6 +59.6%
Contains more Vitamin K +645.5%
Contains more Folate +58.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 196% 1% 6% 0% 6% 6% 8% 8% 11% 0% 6% 18%
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 +476.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +31.7%
Contains more Vitamin E +106.9%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B5 +201.6%
Contains more Vitamin B6 +59.6%
Contains more Vitamin K +645.5%
Contains more Folate +58.3%

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.
Strawberry Pomegranate
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Strawberry Pomegranate Opinion
Calories 32kcal 83kcal Pomegranate
Protein 0.67g 1.67g Pomegranate
Fats 0.3g 1.17g Pomegranate
Vitamin C 58.8mg 10.2mg Strawberry
Net carbs 5.68g 14.7g Pomegranate
Carbs 7.68g 18.7g Pomegranate
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.41mg 0.3mg Strawberry
Calcium 16mg 10mg Strawberry
Potassium 153mg 236mg Pomegranate
Magnesium 13mg 12mg Strawberry
Sugar 4.89g 13.67g Strawberry
Fiber 2g 4g Pomegranate
Copper 0.048mg 0.158mg Pomegranate
Zinc 0.14mg 0.35mg Pomegranate
Starch 0.04g g Strawberry
Phosphorus 24mg 36mg Pomegranate
Sodium 1mg 3mg Strawberry
Vitamin A 12IU 0IU Strawberry
Vitamin E 0.29mg 0.6mg Pomegranate
Vitamin D 0µg 0µg
Vitamin B1 0.024mg 0.067mg Pomegranate
Vitamin B2 0.022mg 0.053mg Pomegranate
Vitamin B3 0.386mg 0.293mg Strawberry
Vitamin B5 0.125mg 0.377mg Pomegranate
Vitamin B6 0.047mg 0.075mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 16.4µg Pomegranate
Folate 24µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.015g 0.12g Strawberry
Monounsaturated Fat 0.043g 0.093g Pomegranate
Polyunsaturated fat 0.155g 0.079g Strawberry
Tryptophan 0.008mg mg Strawberry
Threonine 0.02mg mg Strawberry
Isoleucine 0.016mg mg Strawberry
Leucine 0.034mg mg Strawberry
Lysine 0.026mg mg Strawberry
Methionine 0.002mg mg Strawberry
Phenylalanine 0.019mg mg Strawberry
Valine 0.019mg mg Strawberry
Histidine 0.012mg mg Strawberry
Fructose 2.44g g Strawberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Strawberry Pomegranate
Low Calories diet ok
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
22
Strawberry
16
Pomegranate
Mineral Summary Score
9
Strawberry
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
4%
Strawberry
10%
Pomegranate
Carbohydrates
8%
Strawberry
19%
Pomegranate
Fats
1%
Strawberry
5%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Strawberry
Strawberry is lower in Sugar (difference - 8.78g)
Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Strawberry
Strawberry is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Strawberry
Strawberry is lower in glycemic index (difference - 40)
Which food is cheaper?
Strawberry
Strawberry is cheaper (difference - $0.4)
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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.