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  6. Strawberry vs. Pomegranate

Strawberry vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between strawberries and pomegranate

  • Strawberries have more vitamin C and manganese; however, pomegranate has more copper, vitamin K, fiber, and vitamin B5.
  • Strawberries' daily need coverage for vitamin C is 54% more.
  • Strawberries have 3 times more manganese than pomegranate. Strawberries have 0.386mg of manganese, while pomegranate has 0.119mg.
  • Strawberries are 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" 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
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 CalciumCalcium +60%
Contains more IronIron +36.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +224.4%
Contains more PotassiumPotassium +54.2%
Contains more CopperCopper +229.2%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +25%
~equal in Magnesium ~12mg

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
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 +476.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +31.7%
Contains more Vitamin EVitamin E +106.9%
Contains more Vitamin B1Vitamin B1 +179.2%
Contains more Vitamin B2Vitamin B2 +140.9%
Contains more Vitamin B5Vitamin B5 +201.6%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more Vitamin KVitamin K +645.5%
Contains more FolateFolate +58.3%
Contains more CholineCholine +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Strawberry Pomegranate DV% diff.
Vitamin C 58.8mg 10.2mg 54%
Vitamin K 2.2µg 16.4µg 12%
Manganese 0.386mg 0.119mg 12%
Copper 0.048mg 0.158mg 12%
Fiber 2g 4g 8%
Vitamin B5 0.125mg 0.377mg 5%
Vitamin B1 0.024mg 0.067mg 4%
Folate 24µg 38µg 4%
Carbs 7.68g 18.7g 4%
Calories 32kcal 83kcal 3%
Fructose 2.44g 3%
Potassium 153mg 236mg 2%
Zinc 0.14mg 0.35mg 2%
Phosphorus 24mg 36mg 2%
Vitamin E 0.29mg 0.6mg 2%
Vitamin B6 0.047mg 0.075mg 2%
Protein 0.67g 1.67g 2%
Vitamin B2 0.022mg 0.053mg 2%
Vitamin B3 0.386mg 0.293mg 1%
Polyunsaturated fat 0.155g 0.079g 1%
Fats 0.3g 1.17g 1%
Iron 0.41mg 0.3mg 1%
Calcium 16mg 10mg 1%
Net carbs 5.68g 14.7g N/A
Magnesium 13mg 12mg 0%
Sugar 4.89g 13.67g N/A
Starch 0.04g 0%
Sodium 1mg 3mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.4µg 0.5µg 0%
Choline 5.7mg 7.6mg 0%
Saturated fat 0.015g 0.12g 0%
Monounsaturated fat 0.043g 0.093g 0%
Tryptophan 0.008mg 0%
Threonine 0.02mg 0%
Isoleucine 0.016mg 0%
Leucine 0.034mg 0%
Lysine 0.026mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.019mg 0%
Valine 0.019mg 0%
Histidine 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 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 WaterWater +16.7%
Contains more ProteinProtein +149.3%
Contains more FatsFats +290%
Contains more CarbsCarbs +143.5%
Contains more OtherOther +32.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 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 less Sat. FatSaturated fat -87.5%
Contains more Poly. FatPolyunsaturated fat +96.2%
Contains more Mono. FatMonounsaturated fat +116.3%

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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. 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.