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  6. Watermelon vs. Pomegranate

Watermelon vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between watermelon and pomegranate

  • Watermelon has more vitamin A; however, pomegranate has more fiber, vitamin K, copper, and folate.
  • Pomegranate's daily need coverage for fiber is 14% more.
  • Watermelon is lower in sugar.

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

Infographic

Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 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 less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +110.7%
Contains more IronIron +25%
Contains more CopperCopper +276.2%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +227.3%
Contains more ManganeseManganese +213.2%
Contains more SeleniumSelenium +25%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 CVitamin C +25.9%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +103%
Contains more Vitamin B2Vitamin B2 +152.4%
Contains more Vitamin B3Vitamin B3 +64.6%
Contains more Vitamin B5Vitamin B5 +70.6%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +1166.7%
Contains more CholineCholine +85.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Pomegranate DV% diff.
Vitamin K 0.1µg 16.4µg 14%
Fiber 0.4g 4g 14%
Copper 0.042mg 0.158mg 13%
Folate 3µg 38µg 9%
Fructose 3.36g 4%
Carbs 7.55g 18.7g 4%
Manganese 0.038mg 0.119mg 4%
Vitamin E 0.05mg 0.6mg 4%
Potassium 112mg 236mg 4%
Phosphorus 11mg 36mg 4%
Vitamin B5 0.221mg 0.377mg 3%
Vitamin A 28µg 0µg 3%
Calories 30kcal 83kcal 3%
Vitamin B1 0.033mg 0.067mg 3%
Protein 0.61g 1.67g 2%
Fats 0.15g 1.17g 2%
Vitamin C 8.1mg 10.2mg 2%
Vitamin B6 0.045mg 0.075mg 2%
Vitamin B2 0.021mg 0.053mg 2%
Zinc 0.1mg 0.35mg 2%
Choline 4.1mg 7.6mg 1%
Vitamin B3 0.178mg 0.293mg 1%
Iron 0.24mg 0.3mg 1%
Net carbs 7.15g 14.7g N/A
Magnesium 10mg 12mg 0%
Calcium 7mg 10mg 0%
Sugar 6.2g 13.67g N/A
Sodium 1mg 3mg 0%
Selenium 0.4µg 0.5µg 0%
Saturated fat 0.016g 0.12g 0%
Monounsaturated fat 0.037g 0.093g 0%
Polyunsaturated fat 0.05g 0.079g 0%
Tryptophan 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 +17.3%
Contains more ProteinProtein +173.8%
Contains more FatsFats +680%
Contains more CarbsCarbs +147.7%
Contains more OtherOther +120.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 -86.7%
Contains more Mono. FatMonounsaturated fat +151.4%
Contains more Poly. FatPolyunsaturated fat +58%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.