Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Pomegranate

Sweet potato vs. Pomegranate — In-Depth Nutrition Comparison

Compare

Summary of differences between sweet potato and pomegranate

  • Sweet potato has more vitamin A, vitamin B6, vitamin B5, and manganese; however, pomegranate is higher in vitamin K, vitamin C, and folate.
  • Sweet potato covers your daily need for vitamin A, 284% more than pomegranate.
  • Sweet potato has 3 times more vitamin B6 than pomegranate. While sweet potato has 0.209mg of vitamin B6, pomegranate has only 0.075mg.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Pomegranates, raw.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +108.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +42.8%
Contains more IronIron +103.3%
Contains more PhosphorusPhosphorus +30.6%
Contains more ManganeseManganese +116.8%
Contains more SeleniumSelenium +20%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -94.5%
~equal in Copper ~0.158mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +15.1%
Contains more Vitamin B3Vitamin B3 +90.1%
Contains more Vitamin B5Vitamin B5 +112.2%
Contains more Vitamin B6Vitamin B6 +178.7%
Contains more CholineCholine +61.8%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin EVitamin E +130.8%
Contains more Vitamin KVitamin K +811.1%
Contains more FolateFolate +245.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Pomegranate DV% diff.
Vitamin A 709µg 0µg 79%
Vitamin K 1.8µg 16.4µg 12%
Vitamin B6 0.209mg 0.075mg 10%
Vitamin C 2.4mg 10.2mg 9%
Vitamin B5 0.8mg 0.377mg 8%
Folate 11µg 38µg 7%
Manganese 0.258mg 0.119mg 6%
Starch 12.65g 5%
Iron 0.61mg 0.3mg 4%
Fiber 3g 4g 4%
Magnesium 25mg 12mg 3%
Potassium 337mg 236mg 3%
Vitamin E 0.26mg 0.6mg 2%
Sodium 55mg 3mg 2%
Vitamin B3 0.557mg 0.293mg 2%
Phosphorus 47mg 36mg 2%
Calcium 30mg 10mg 2%
Fats 0.05g 1.17g 2%
Vitamin B2 0.061mg 0.053mg 1%
Choline 12.3mg 7.6mg 1%
Fructose 0.7g 1%
Vitamin B1 0.078mg 0.067mg 1%
Copper 0.151mg 0.158mg 1%
Calories 86kcal 83kcal 0%
Protein 1.57g 1.67g 0%
Carbs 20.12g 18.7g 0%
Net carbs 17.12g 14.7g N/A
Sugar 4.18g 13.67g N/A
Zinc 0.3mg 0.35mg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.018g 0.12g 0%
Monounsaturated fat 0.001g 0.093g 0%
Polyunsaturated fat 0.014g 0.079g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 OtherOther +84.9%
Contains more FatsFats +2240%
~equal in Protein ~1.67g
~equal in Carbs ~18.7g
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -85%
Contains more Mono. FatMonounsaturated fat +9200%
Contains more Poly. FatPolyunsaturated fat +464.3%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.