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  6. Turmeric vs. Pomegranate

Turmeric vs. Pomegranate — In-Depth Nutrition Comparison

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How are turmeric and pomegranate different?

  • Turmeric has more manganese, iron, copper, fiber, potassium, magnesium, zinc, phosphorus, vitamin E, and calcium than pomegranate.
  • Daily need coverage for manganese for turmeric is 856% higher.
  • Turmeric contains 183 times more iron than pomegranate. While turmeric contains 55mg of iron, pomegranate contains only 0.3mg.

Spices, turmeric, ground and Pomegranates, raw are the varieties used in this article.

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 +1633.3%
Contains more CalciumCalcium +1580%
Contains more PotassiumPotassium +781.4%
Contains more IronIron +18233.3%
Contains more CopperCopper +722.8%
Contains more ZincZinc +1185.7%
Contains more PhosphorusPhosphorus +730.6%
Contains more ManganeseManganese +16538.7%
Contains more SeleniumSelenium +1140%
Contains less SodiumSodium -88.9%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 EVitamin E +638.3%
Contains more Vitamin B2Vitamin B2 +183%
Contains more Vitamin B3Vitamin B3 +360.8%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more Vitamin B6Vitamin B6 +42.7%
Contains more CholineCholine +547.4%
Contains more Vitamin CVitamin C +1357.1%
Contains more Vitamin B1Vitamin B1 +15.5%
Contains more Vitamin KVitamin K +22.4%
Contains more FolateFolate +90%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Pomegranate DV% diff.
Manganese 19.8mg 0.119mg 856%
Iron 55mg 0.3mg 684%
Copper 1.3mg 0.158mg 127%
Fiber 22.7g 4g 75%
Potassium 2080mg 236mg 54%
Magnesium 208mg 12mg 47%
Zinc 4.5mg 0.35mg 38%
Phosphorus 299mg 36mg 38%
Vitamin E 4.43mg 0.6mg 26%
Carbs 67.14g 18.7g 16%
Calcium 168mg 10mg 16%
Protein 9.68g 1.67g 16%
Vitamin C 0.7mg 10.2mg 11%
Calories 312kcal 83kcal 11%
Selenium 6.2µg 0.5µg 10%
Saturated fat 1.838g 0.12g 8%
Choline 49.2mg 7.6mg 8%
Vitamin B2 0.15mg 0.053mg 7%
Vitamin B3 1.35mg 0.293mg 7%
Folate 20µg 38µg 5%
Polyunsaturated fat 0.756g 0.079g 5%
Vitamin B5 0.542mg 0.377mg 3%
Vitamin K 13.4µg 16.4µg 3%
Fats 3.25g 1.17g 3%
Vitamin B6 0.107mg 0.075mg 2%
Vitamin B1 0.058mg 0.067mg 1%
Fructose 0.45g 1%
Monounsaturated fat 0.449g 0.093g 1%
Sodium 27mg 3mg 1%
Net carbs 44.44g 14.7g N/A
Sugar 3.21g 13.67g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 +479.6%
Contains more FatsFats +177.8%
Contains more CarbsCarbs +259%
Contains more OtherOther +1235.8%
Contains more WaterWater +506.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 +382.8%
Contains more Poly. FatPolyunsaturated fat +857%
Contains less Sat. FatSaturated fat -93.5%

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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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.