Pomegranates vs Grapes
Nutrition comparison per 100 g serving
Ad 468x60
Pomegranates wins in 18 out of 29 nutrient categories
Pomegranates: 18
vs
Grapes: 8
(3 ties)
Overview
| Nutrient | Pomegranates | Grapes | Winner |
|---|---|---|---|
| Calories | 83 cal | 57 cal | |
| Protein | 1.7 g | 0.8 g | |
| Carbs | 18.7 g | 13.9 g | |
| Fat | 1.2 g | 0.5 g | |
| Fiber | 4 g | 3.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Pomegranates | Grapes | Winner |
|---|---|---|---|
| Choline, total | 7.6 MG | 0 MG | |
| Folate, total | 38 UG | 2 UG | |
| Niacin | 0.3 MG | 0 MG | |
| Pantothenic acid | 0.4 MG | 0 MG | |
| Riboflavin | 0.1 MG | 1.5 MG | |
| Thiamin | 0.1 MG | 0 MG | |
| Vitamin A, RAE | 0 UG | 3 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0 MG | |
| Vitamin C, total ascorbic acid | 10.2 MG | 6.5 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 0 MG | |
| Vitamin K (phylloquinone) | 16.4 UG | 0 UG |
Minerals
| Mineral | Pomegranates | Grapes | Winner |
|---|---|---|---|
| Calcium, Ca | 10 MG | 37 MG | |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 0.3 MG | 0.3 MG | |
| Magnesium, Mg | 12 MG | 14 MG | |
| Manganese, Mn | 0.1 MG | 2.0 MG | |
| Phosphorus, P | 36 MG | 24 MG | |
| Potassium, K | 236 MG | 203 MG | |
| Selenium, Se | 0.5 UG | 0 UG | |
| Sodium, Na | 3 MG | 1 MG | |
| Zinc, Zn | 0.4 MG | 0.1 MG |