Side-by-Side Comparison

Almonds (Raw) vs Pomegranate

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

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fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-86%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 579 kcal, 496 kcal less).

Higher Protein

+1166%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 1.7 g in Pomegranate (+19.5 g, +1166%).

Higher Dietary Fiber

+213%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 4.0 g in Pomegranate (+8.5 g, +213%).

Higher Vitamin C

Pomegranate

Pomegranate provides 10.2 mg vs 0 mg in Almonds (Raw) (+10.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Pomegranate100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Pomegranate

83 kcal4% DV

Almonds (Raw) provides 579 kcal vs 83 kcal in Pomegranate (+496 kcal, +598%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Pomegranate

1.7 g3% DV

Almonds (Raw) provides 21.2 g vs 1.7 g in Pomegranate (+19.5 g, +1166%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Pomegranate

18.7 g7% DV

Almonds (Raw) provides 21.6 g vs 18.7 g in Pomegranate (+2.9 g, +15%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Pomegranate

4.0 g14% DV

Almonds (Raw) provides 12.5 g vs 4.0 g in Pomegranate (+8.5 g, +213%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Pomegranate

1.2 g2% DV

Almonds (Raw) provides 49.9 g vs 1.2 g in Pomegranate (+48.8 g, +4168%).

Total SugarsPomegranate higher

Almonds (Raw)

4.4 g9% DV

Pomegranate

13.7 g27% DV

Pomegranate provides 13.7 g vs 4.4 g in Almonds (Raw) (+9.3 g, +214%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Almonds (Raw)

0 mg

Pomegranate

10.2 mg11% DV

Pomegranate has higher vitamin c (10.2 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Pomegranate

0.60 mg4% DV

Almonds (Raw) provides 25.6 mg vs 0.60 mg in Pomegranate (+25.0 mg, +4172%).

Vitamin KPomegranate higher

Almonds (Raw)

0 µg

Pomegranate

16 µg14% DV

Pomegranate has higher vitamin k (16 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Pomegranate

38 µg10% DV

Almonds (Raw) provides 44 µg vs 38 µg in Pomegranate (+6.0 µg, +16%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Pomegranate

0.07 mg6% DV

Almonds (Raw) provides 0.21 mg vs 0.07 mg in Pomegranate (+0.14 mg, +206%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Pomegranate

0.05 mg4% DV

Almonds (Raw) provides 1.1 mg vs 0.05 mg in Pomegranate (+1.1 mg, +2047%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Pomegranate

0.29 mg2% DV

Almonds (Raw) provides 3.6 mg vs 0.29 mg in Pomegranate (+3.3 mg, +1135%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Pomegranate

0.38 mg8% DV

Almonds (Raw) provides 0.47 mg vs 0.38 mg in Pomegranate (+0.09 mg, +25%).

Vitamin B6Almonds (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Pomegranate

0.08 mg4% DV

Almonds (Raw) provides slightly more vitamin b6 (0.14 mg vs 0.08 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Almonds (Raw)

1.0 mg

Pomegranate

3.0 mg

Pomegranate provides 3.0 mg vs 1.0 mg in Almonds (Raw) (+2.0 mg, +200%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Pomegranate

236 mg5% DV

Almonds (Raw) provides 733 mg vs 236 mg in Pomegranate (+497 mg, +211%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Pomegranate

10.0 mg1% DV

Almonds (Raw) provides 269 mg vs 10.0 mg in Pomegranate (+259 mg, +2590%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Pomegranate

0.30 mg2% DV

Almonds (Raw) provides 3.7 mg vs 0.30 mg in Pomegranate (+3.4 mg, +1137%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Pomegranate

12.0 mg3% DV

Almonds (Raw) provides 270 mg vs 12.0 mg in Pomegranate (+258 mg, +2150%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Pomegranate

36.0 mg3% DV

Almonds (Raw) provides 481 mg vs 36.0 mg in Pomegranate (+445 mg, +1236%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Pomegranate

0.35 mg3% DV

Almonds (Raw) provides 3.1 mg vs 0.35 mg in Pomegranate (+2.8 mg, +791%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Pomegranate

0.12 g1% DV

Almonds (Raw) provides 3.8 g vs 0.12 g in Pomegranate (+3.7 g, +3067%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Pomegranate174 g (1 cup arils (174 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Pomegranate

144 kcal7% DV

Almonds (Raw) provides 162 kcal vs 144 kcal in Pomegranate (+18 kcal, +12%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Pomegranate

2.9 g6% DV

Almonds (Raw) provides 5.9 g vs 2.9 g in Pomegranate (+3.0 g, +104%).

CarbohydratesPomegranate higher

Almonds (Raw)

6.0 g2% DV

Pomegranate

32.5 g12% DV

Pomegranate provides 32.5 g vs 6.0 g in Almonds (Raw) (+26.5 g, +439%).

Dietary FiberPomegranate higher

Almonds (Raw)

3.5 g13% DV

Pomegranate

7.0 g25% DV

Pomegranate provides 7.0 g vs 3.5 g in Almonds (Raw) (+3.5 g, +99%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Pomegranate

2.0 g3% DV

Almonds (Raw) provides 14.0 g vs 2.0 g in Pomegranate (+11.9 g, +587%).

Total SugarsPomegranate higher

Almonds (Raw)

1.2 g2% DV

Pomegranate

23.8 g48% DV

Pomegranate provides 23.8 g vs 1.2 g in Almonds (Raw) (+22.6 g, +1853%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Almonds (Raw)

0 mg

Pomegranate

17.7 mg20% DV

Pomegranate has higher vitamin c (17.7 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Pomegranate

1.0 mg7% DV

Almonds (Raw) provides 7.2 mg vs 1.0 mg in Pomegranate (+6.1 mg, +587%).

Vitamin KPomegranate higher

Almonds (Raw)

0 µg

Pomegranate

29 µg24% DV

Pomegranate has higher vitamin k (29 µg vs 0 µg).

Folate (DFE)Pomegranate higher

Almonds (Raw)

12 µg3% DV

Pomegranate

66 µg17% DV

Pomegranate provides 66 µg vs 12 µg in Almonds (Raw) (+54 µg, +437%).

Thiamin (Vitamin B1)Pomegranate higher

Almonds (Raw)

0.06 mg5% DV

Pomegranate

0.12 mg10% DV

Pomegranate provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Pomegranate

0.09 mg7% DV

Almonds (Raw) provides 0.32 mg vs 0.09 mg in Pomegranate (+0.23 mg, +246%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Pomegranate

0.51 mg3% DV

Almonds (Raw) provides 1.0 mg vs 0.51 mg in Pomegranate (+0.50 mg, +99%).

Pantothenic Acid (B5)Pomegranate higher

Almonds (Raw)

0.13 mg3% DV

Pomegranate

0.66 mg13% DV

Pomegranate provides 0.66 mg vs 0.13 mg in Almonds (Raw) (+0.52 mg, +397%).

Vitamin B6Pomegranate higher

Almonds (Raw)

0.04 mg2% DV

Pomegranate

0.13 mg8% DV

Pomegranate provides slightly more vitamin b6 (0.13 mg vs 0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Almonds (Raw)

0.28 mg

Pomegranate

5.2 mg

Pomegranate provides 5.2 mg vs 0.28 mg in Almonds (Raw) (+4.9 mg, +1764%).

PotassiumPomegranate higher

Almonds (Raw)

205 mg4% DV

Pomegranate

411 mg9% DV

Pomegranate provides 411 mg vs 205 mg in Almonds (Raw) (+205 mg, +100%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Pomegranate

17.4 mg1% DV

Almonds (Raw) provides 75.3 mg vs 17.4 mg in Pomegranate (+57.9 mg, +333%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Pomegranate

0.52 mg3% DV

Almonds (Raw) provides 1.0 mg vs 0.52 mg in Pomegranate (+0.52 mg, +99%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Pomegranate

20.9 mg5% DV

Almonds (Raw) provides 75.6 mg vs 20.9 mg in Pomegranate (+54.7 mg, +262%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Pomegranate

62.6 mg5% DV

Almonds (Raw) provides 135 mg vs 62.6 mg in Pomegranate (+72.0 mg, +115%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Pomegranate

0.61 mg6% DV

Almonds (Raw) provides 0.87 mg vs 0.61 mg in Pomegranate (+0.26 mg, +43%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Pomegranate

0.21 g1% DV

Almonds (Raw) provides 1.1 g vs 0.21 g in Pomegranate (+0.86 g, +410%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

PomegranateAmount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Pomegranate

100 kcal5% DV

Both Almonds (Raw) and Pomegranate provide similar amounts of calories (energy) (98 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

Pomegranate

2.0 g4% DV

Almonds (Raw) provides 3.6 g vs 2.0 g in Pomegranate (+1.6 g, +79%).

CarbohydratesPomegranate higher

Almonds (Raw)

3.7 g1% DV

Pomegranate

22.4 g8% DV

Pomegranate provides 22.4 g vs 3.7 g in Almonds (Raw) (+18.8 g, +513%).

Dietary FiberPomegranate higher

Almonds (Raw)

2.1 g8% DV

Pomegranate

4.8 g17% DV

Pomegranate provides 4.8 g vs 2.1 g in Almonds (Raw) (+2.7 g, +126%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Pomegranate

1.4 g2% DV

Almonds (Raw) provides 8.5 g vs 1.4 g in Pomegranate (+7.1 g, +505%).

Total SugarsPomegranate higher

Almonds (Raw)

0.74 g1% DV

Pomegranate

16.4 g33% DV

Pomegranate provides 16.4 g vs 0.74 g in Almonds (Raw) (+15.7 g, +2118%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Almonds (Raw)

0 mg

Pomegranate

12.2 mg14% DV

Pomegranate has higher vitamin c (12.2 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Pomegranate

0.72 mg5% DV

Almonds (Raw) provides 4.4 mg vs 0.72 mg in Pomegranate (+3.6 mg, +505%).

Vitamin KPomegranate higher

Almonds (Raw)

0 µg

Pomegranate

20 µg16% DV

Pomegranate has higher vitamin k (20 µg vs 0 µg).

Folate (DFE)Pomegranate higher

Almonds (Raw)

7.5 µg2% DV

Pomegranate

46 µg11% DV

Pomegranate provides 46 µg vs 7.5 µg in Almonds (Raw) (+38 µg, +510%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Pomegranate

0.08 mg7% DV

Both Almonds (Raw) and Pomegranate provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Pomegranate

0.06 mg5% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.06 mg).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Pomegranate

0.35 mg2% DV

Almonds (Raw) provides 0.62 mg vs 0.35 mg in Pomegranate (+0.26 mg, +75%).

Pantothenic Acid (B5)Pomegranate higher

Almonds (Raw)

0.08 mg2% DV

Pomegranate

0.45 mg9% DV

Pomegranate provides 0.45 mg vs 0.08 mg in Almonds (Raw) (+0.37 mg, +465%).

Vitamin B6Pomegranate higher

Almonds (Raw)

0.02 mg1% DV

Pomegranate

0.09 mg5% DV

Pomegranate provides slightly more vitamin b6 (0.09 mg vs 0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Almonds (Raw)

0.17 mg

Pomegranate

3.6 mg

Pomegranate provides 3.6 mg vs 0.17 mg in Almonds (Raw) (+3.4 mg, +2018%).

PotassiumPomegranate higher

Almonds (Raw)

125 mg3% DV

Pomegranate

283 mg6% DV

Pomegranate provides 283 mg vs 125 mg in Almonds (Raw) (+159 mg, +127%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Pomegranate

12.0 mg1% DV

Almonds (Raw) provides 45.7 mg vs 12.0 mg in Pomegranate (+33.7 mg, +281%).

IronAlmonds (Raw) higher

Almonds (Raw)

0.63 mg4% DV

Pomegranate

0.36 mg2% DV

Almonds (Raw) provides 0.63 mg vs 0.36 mg in Pomegranate (+0.27 mg, +75%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Pomegranate

14.4 mg3% DV

Almonds (Raw) provides 45.9 mg vs 14.4 mg in Pomegranate (+31.5 mg, +219%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

81.8 mg7% DV

Pomegranate

43.2 mg3% DV

Almonds (Raw) provides 81.8 mg vs 43.2 mg in Pomegranate (+38.6 mg, +89%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.53 mg5% DV

Pomegranate

0.42 mg4% DV

Almonds (Raw) provides 0.53 mg vs 0.42 mg in Pomegranate (+0.11 mg, +26%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Pomegranate

0.14 g1% DV

Almonds (Raw) provides 0.65 g vs 0.14 g in Pomegranate (+0.50 g, +349%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

PomegranateNormalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Pomegranate

300 kcal15% DV

Both Almonds (Raw) and Pomegranate provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

Pomegranate

6.0 g12% DV

Almonds (Raw) provides 11.0 g vs 6.0 g in Pomegranate (+5.0 g, +82%).

CarbohydratesPomegranate higher

Almonds (Raw)

11.2 g4% DV

Pomegranate

67.5 g25% DV

Pomegranate provides 67.5 g vs 11.2 g in Almonds (Raw) (+56.3 g, +502%).

Dietary FiberPomegranate higher

Almonds (Raw)

6.5 g23% DV

Pomegranate

14.4 g52% DV

Pomegranate provides 14.4 g vs 6.5 g in Almonds (Raw) (+7.9 g, +122%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Pomegranate

4.2 g5% DV

Almonds (Raw) provides 26.0 g vs 4.2 g in Pomegranate (+21.7 g, +515%).

Total SugarsPomegranate higher

Almonds (Raw)

2.3 g5% DV

Pomegranate

49.3 g99% DV

Pomegranate provides 49.3 g vs 2.3 g in Almonds (Raw) (+47.1 g, +2082%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Almonds (Raw)

0 mg

Pomegranate

36.8 mg41% DV

Pomegranate has higher vitamin c (36.8 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Pomegranate

2.2 mg14% DV

Almonds (Raw) provides 13.3 mg vs 2.2 mg in Pomegranate (+11.2 mg, +515%).

Vitamin KPomegranate higher

Almonds (Raw)

0 µg

Pomegranate

59 µg49% DV

Pomegranate has higher vitamin k (59 µg vs 0 µg).

Folate (DFE)Pomegranate higher

Almonds (Raw)

23 µg6% DV

Pomegranate

137 µg34% DV

Pomegranate provides 137 µg vs 23 µg in Almonds (Raw) (+114 µg, +500%).

Thiamin (Vitamin B1)Pomegranate higher

Almonds (Raw)

0.11 mg9% DV

Pomegranate

0.24 mg20% DV

Pomegranate provides 0.24 mg vs 0.11 mg in Almonds (Raw) (+0.14 mg, +127%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Pomegranate

0.19 mg15% DV

Almonds (Raw) provides 0.59 mg vs 0.19 mg in Pomegranate (+0.40 mg, +209%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Pomegranate

1.1 mg7% DV

Almonds (Raw) provides 1.9 mg vs 1.1 mg in Pomegranate (+0.82 mg, +78%).

Pantothenic Acid (B5)Pomegranate higher

Almonds (Raw)

0.24 mg5% DV

Pomegranate

1.4 mg27% DV

Pomegranate provides 1.4 mg vs 0.24 mg in Almonds (Raw) (+1.1 mg, +456%).

Vitamin B6Pomegranate higher

Almonds (Raw)

0.07 mg4% DV

Pomegranate

0.27 mg16% DV

Pomegranate provides 0.27 mg vs 0.07 mg in Almonds (Raw) (+0.20 mg, +280%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Pomegranate

0 µg

Both Almonds (Raw) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Almonds (Raw)

0.52 mg

Pomegranate

10.8 mg

Pomegranate provides 10.8 mg vs 0.52 mg in Almonds (Raw) (+10.3 mg, +1983%).

PotassiumPomegranate higher

Almonds (Raw)

381 mg8% DV

Pomegranate

852 mg18% DV

Pomegranate provides 852 mg vs 381 mg in Almonds (Raw) (+471 mg, +124%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Pomegranate

36.1 mg3% DV

Almonds (Raw) provides 140 mg vs 36.1 mg in Pomegranate (+104 mg, +287%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.9 mg11% DV

Pomegranate

1.1 mg6% DV

Almonds (Raw) provides 1.9 mg vs 1.1 mg in Pomegranate (+0.85 mg, +78%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Pomegranate

43.3 mg10% DV

Almonds (Raw) provides 140 mg vs 43.3 mg in Pomegranate (+97.1 mg, +224%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

250 mg20% DV

Pomegranate

130 mg10% DV

Almonds (Raw) provides 250 mg vs 130 mg in Pomegranate (+120 mg, +92%).

ZincAlmonds (Raw) higher

Almonds (Raw)

1.6 mg15% DV

Pomegranate

1.3 mg11% DV

Almonds (Raw) provides 1.6 mg vs 1.3 mg in Pomegranate (+0.36 mg, +28%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Pomegranate

0.43 g2% DV

Almonds (Raw) provides 2.0 g vs 0.43 g in Pomegranate (+1.5 g, +356%).

Almonds (Raw) vs Pomegranate

Almonds (Raw)

Pomegranate

Nutritional Takeaways

Comparison Summary