Side-by-Side Comparison

Grapefruit (Pink / Red) vs Pomegranate

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fresh pink ruby red grapefruit halved showing glistening ruby segments

fruits

Grapefruit (Pink / Red)

42Calories

0.8Protein

1.6Fiber

31.2Vit C

View Details

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-49%

Grapefruit (Pink / Red)

Grapefruit (Pink / Red) has fewer calories (energy) (42 kcal vs 83 kcal, 41 kcal less).

Higher Protein

+117%

Pomegranate

Pomegranate provides 1.7 g vs 0.77 g in Grapefruit (Pink / Red) (+0.90 g, +117%).

Higher Dietary Fiber

+150%

Pomegranate

Pomegranate provides 4.0 g vs 1.6 g in Grapefruit (Pink / Red) (+2.4 g, +150%).

Higher Vitamin C

+206%

Grapefruit (Pink / Red)

Grapefruit (Pink / Red) provides 31.2 mg vs 10.2 mg in Pomegranate (+21.0 mg, +206%).

Comparing per 100 g standard edible portion.

Nutrient

Grapefruit (Pink / Red)100 g edible portion

Pomegranate100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Grapefruit (Pink / Red)

42 kcal2% DV

Pomegranate

83 kcal4% DV

Pomegranate provides 83 kcal vs 42 kcal in Grapefruit (Pink / Red) (+41 kcal, +98%).

ProteinPomegranate higher

Grapefruit (Pink / Red)

0.77 g2% DV

Pomegranate

1.7 g3% DV

Pomegranate provides 1.7 g vs 0.77 g in Grapefruit (Pink / Red) (+0.90 g, +117%).

CarbohydratesPomegranate higher

Grapefruit (Pink / Red)

10.7 g4% DV

Pomegranate

18.7 g7% DV

Pomegranate provides 18.7 g vs 10.7 g in Grapefruit (Pink / Red) (+8.0 g, +75%).

Dietary FiberPomegranate higher

Grapefruit (Pink / Red)

1.6 g6% DV

Pomegranate

4.0 g14% DV

Pomegranate provides 4.0 g vs 1.6 g in Grapefruit (Pink / Red) (+2.4 g, +150%).

Total FatPomegranate higher

Grapefruit (Pink / Red)

0.14 g

Pomegranate

1.2 g2% DV

Pomegranate provides 1.2 g vs 0.14 g in Grapefruit (Pink / Red) (+1.0 g, +736%).

Total SugarsPomegranate higher

Grapefruit (Pink / Red)

6.9 g14% DV

Pomegranate

13.7 g27% DV

Pomegranate provides 13.7 g vs 6.9 g in Grapefruit (Pink / Red) (+6.8 g, +98%).

Vitamins12 nutrients

Vitamin CGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

31.2 mg35% DV

Pomegranate

10.2 mg11% DV

Grapefruit (Pink / Red) provides 31.2 mg vs 10.2 mg in Pomegranate (+21.0 mg, +206%).

Vitamin A (RAE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

58 µg6% DV

Pomegranate

0 µg

Grapefruit (Pink / Red) has higher vitamin a (rae) (58 µg vs 0 µg).

Vitamin DSimilar

Grapefruit (Pink / Red)

0 µg

Pomegranate

0 µg

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Grapefruit (Pink / Red)

0.13 mg1% DV

Pomegranate

0.60 mg4% DV

Pomegranate provides 0.60 mg vs 0.13 mg in Grapefruit (Pink / Red) (+0.47 mg, +362%).

Vitamin KPomegranate higher

Grapefruit (Pink / Red)

0 µg

Pomegranate

16 µg14% DV

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

Folate (DFE)Pomegranate higher

Grapefruit (Pink / Red)

13 µg3% DV

Pomegranate

38 µg10% DV

Pomegranate provides 38 µg vs 13 µg in Grapefruit (Pink / Red) (+25 µg, +192%).

Thiamin (Vitamin B1)Similar

Grapefruit (Pink / Red)

0.04 mg4% DV

Pomegranate

0.07 mg6% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Similar

Grapefruit (Pink / Red)

0.03 mg2% DV

Pomegranate

0.05 mg4% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Pomegranate higher

Grapefruit (Pink / Red)

0.20 mg1% DV

Pomegranate

0.29 mg2% DV

Pomegranate provides 0.29 mg vs 0.20 mg in Grapefruit (Pink / Red) (+0.09 mg, +44%).

Pantothenic Acid (B5)Pomegranate higher

Grapefruit (Pink / Red)

0.28 mg6% DV

Pomegranate

0.38 mg8% DV

Pomegranate provides 0.38 mg vs 0.28 mg in Grapefruit (Pink / Red) (+0.09 mg, +33%).

Vitamin B6Similar

Grapefruit (Pink / Red)

0.05 mg3% DV

Pomegranate

0.08 mg4% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Grapefruit (Pink / Red)

0 µg

Pomegranate

0 µg

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Grapefruit (Pink / Red)

0 mg

Pomegranate

3.0 mg

Pomegranate has higher sodium (3.0 mg vs 0 mg).

PotassiumPomegranate higher

Grapefruit (Pink / Red)

135 mg3% DV

Pomegranate

236 mg5% DV

Pomegranate provides 236 mg vs 135 mg in Grapefruit (Pink / Red) (+101 mg, +75%).

CalciumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

22.0 mg2% DV

Pomegranate

10.0 mg1% DV

Grapefruit (Pink / Red) provides 22.0 mg vs 10.0 mg in Pomegranate (+12.0 mg, +120%).

IronPomegranate higher

Grapefruit (Pink / Red)

0.08 mg

Pomegranate

0.30 mg2% DV

Pomegranate provides 0.30 mg vs 0.08 mg in Grapefruit (Pink / Red) (+0.22 mg, +275%).

MagnesiumPomegranate higher

Grapefruit (Pink / Red)

9.0 mg2% DV

Pomegranate

12.0 mg3% DV

Pomegranate provides 12.0 mg vs 9.0 mg in Grapefruit (Pink / Red) (+3.0 mg, +33%).

PhosphorusPomegranate higher

Grapefruit (Pink / Red)

18.0 mg1% DV

Pomegranate

36.0 mg3% DV

Pomegranate provides 36.0 mg vs 18.0 mg in Grapefruit (Pink / Red) (+18.0 mg, +100%).

ZincPomegranate higher

Grapefruit (Pink / Red)

0.07 mg1% DV

Pomegranate

0.35 mg3% DV

Pomegranate provides 0.35 mg vs 0.07 mg in Grapefruit (Pink / Red) (+0.28 mg, +400%).

Lipids1 nutrients

Saturated FatPomegranate higher

Grapefruit (Pink / Red)

0.01 g

Pomegranate

0.12 g1% DV

Pomegranate provides slightly more saturated fat (0.12 g vs 0.01 g).

Nutrient

Grapefruit (Pink / Red)123 g (1/2 medium fruit (123 g))

Pomegranate174 g (1 cup arils (174 g))

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Grapefruit (Pink / Red)

52 kcal3% DV

Pomegranate

144 kcal7% DV

Pomegranate provides 144 kcal vs 52 kcal in Grapefruit (Pink / Red) (+93 kcal, +180%).

ProteinPomegranate higher

Grapefruit (Pink / Red)

0.95 g2% DV

Pomegranate

2.9 g6% DV

Pomegranate provides 2.9 g vs 0.95 g in Grapefruit (Pink / Red) (+2.0 g, +207%).

CarbohydratesPomegranate higher

Grapefruit (Pink / Red)

13.1 g5% DV

Pomegranate

32.5 g12% DV

Pomegranate provides 32.5 g vs 13.1 g in Grapefruit (Pink / Red) (+19.4 g, +148%).

Dietary FiberPomegranate higher

Grapefruit (Pink / Red)

2.0 g7% DV

Pomegranate

7.0 g25% DV

Pomegranate provides 7.0 g vs 2.0 g in Grapefruit (Pink / Red) (+5.0 g, +254%).

Total FatPomegranate higher

Grapefruit (Pink / Red)

0.17 g

Pomegranate

2.0 g3% DV

Pomegranate provides 2.0 g vs 0.17 g in Grapefruit (Pink / Red) (+1.9 g, +1082%).

Total SugarsPomegranate higher

Grapefruit (Pink / Red)

8.5 g17% DV

Pomegranate

23.8 g48% DV

Pomegranate provides 23.8 g vs 8.5 g in Grapefruit (Pink / Red) (+15.3 g, +181%).

Vitamins12 nutrients

Vitamin CGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

38.4 mg43% DV

Pomegranate

17.7 mg20% DV

Grapefruit (Pink / Red) provides 38.4 mg vs 17.7 mg in Pomegranate (+20.6 mg, +116%).

Vitamin A (RAE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

71 µg8% DV

Pomegranate

0 µg

Grapefruit (Pink / Red) has higher vitamin a (rae) (71 µg vs 0 µg).

Vitamin DSimilar

Grapefruit (Pink / Red)

0 µg

Pomegranate

0 µg

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Grapefruit (Pink / Red)

0.16 mg1% DV

Pomegranate

1.0 mg7% DV

Pomegranate provides 1.0 mg vs 0.16 mg in Grapefruit (Pink / Red) (+0.88 mg, +553%).

Vitamin KPomegranate higher

Grapefruit (Pink / Red)

0 µg

Pomegranate

29 µg24% DV

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

Folate (DFE)Pomegranate higher

Grapefruit (Pink / Red)

16 µg4% DV

Pomegranate

66 µg17% DV

Pomegranate provides 66 µg vs 16 µg in Grapefruit (Pink / Red) (+50 µg, +314%).

Thiamin (Vitamin B1)Pomegranate higher

Grapefruit (Pink / Red)

0.05 mg4% DV

Pomegranate

0.12 mg10% DV

Pomegranate provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Pomegranate higher

Grapefruit (Pink / Red)

0.04 mg3% DV

Pomegranate

0.09 mg7% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.04 mg).

Niacin (Vitamin B3)Pomegranate higher

Grapefruit (Pink / Red)

0.25 mg2% DV

Pomegranate

0.51 mg3% DV

Pomegranate provides 0.51 mg vs 0.25 mg in Grapefruit (Pink / Red) (+0.26 mg, +103%).

Pantothenic Acid (B5)Pomegranate higher

Grapefruit (Pink / Red)

0.35 mg7% DV

Pomegranate

0.66 mg13% DV

Pomegranate provides 0.66 mg vs 0.35 mg in Grapefruit (Pink / Red) (+0.31 mg, +88%).

Vitamin B6Pomegranate higher

Grapefruit (Pink / Red)

0.07 mg4% DV

Pomegranate

0.13 mg8% DV

Pomegranate provides slightly more vitamin b6 (0.13 mg vs 0.07 mg).

Vitamin B12Similar

Grapefruit (Pink / Red)

0 µg

Pomegranate

0 µg

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Grapefruit (Pink / Red)

0 mg

Pomegranate

5.2 mg

Pomegranate has higher sodium (5.2 mg vs 0 mg).

PotassiumPomegranate higher

Grapefruit (Pink / Red)

166 mg4% DV

Pomegranate

411 mg9% DV

Pomegranate provides 411 mg vs 166 mg in Grapefruit (Pink / Red) (+245 mg, +147%).

CalciumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

27.1 mg2% DV

Pomegranate

17.4 mg1% DV

Grapefruit (Pink / Red) provides 27.1 mg vs 17.4 mg in Pomegranate (+9.7 mg, +56%).

IronPomegranate higher

Grapefruit (Pink / Red)

0.10 mg1% DV

Pomegranate

0.52 mg3% DV

Pomegranate provides 0.52 mg vs 0.10 mg in Grapefruit (Pink / Red) (+0.42 mg, +430%).

MagnesiumPomegranate higher

Grapefruit (Pink / Red)

11.1 mg3% DV

Pomegranate

20.9 mg5% DV

Pomegranate provides 20.9 mg vs 11.1 mg in Grapefruit (Pink / Red) (+9.8 mg, +89%).

PhosphorusPomegranate higher

Grapefruit (Pink / Red)

22.1 mg2% DV

Pomegranate

62.6 mg5% DV

Pomegranate provides 62.6 mg vs 22.1 mg in Grapefruit (Pink / Red) (+40.5 mg, +183%).

ZincPomegranate higher

Grapefruit (Pink / Red)

0.09 mg1% DV

Pomegranate

0.61 mg6% DV

Pomegranate provides 0.61 mg vs 0.09 mg in Grapefruit (Pink / Red) (+0.52 mg, +607%).

Lipids1 nutrients

Saturated FatPomegranate higher

Grapefruit (Pink / Red)

0.02 g

Pomegranate

0.21 g1% DV

Pomegranate provides 0.21 g vs 0.02 g in Grapefruit (Pink / Red) (+0.19 g, +1113%).

Nutrient

Grapefruit (Pink / Red)Amount per 100 kcal (238 g)

PomegranateAmount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Grapefruit (Pink / Red)

100 kcal5% DV

Pomegranate

100 kcal5% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of calories (energy) (100 kcal).

ProteinPomegranate higher

Grapefruit (Pink / Red)

1.8 g4% DV

Pomegranate

2.0 g4% DV

Pomegranate provides 2.0 g vs 1.8 g in Grapefruit (Pink / Red) (+0.17 g, +9%).

CarbohydratesGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

25.4 g9% DV

Pomegranate

22.4 g8% DV

Grapefruit (Pink / Red) provides 25.4 g vs 22.4 g in Pomegranate (+2.9 g, +13%).

Dietary FiberPomegranate higher

Grapefruit (Pink / Red)

3.8 g14% DV

Pomegranate

4.8 g17% DV

Pomegranate provides 4.8 g vs 3.8 g in Grapefruit (Pink / Red) (+0.99 g, +26%).

Total FatPomegranate higher

Grapefruit (Pink / Red)

0.33 g

Pomegranate

1.4 g2% DV

Pomegranate provides 1.4 g vs 0.33 g in Grapefruit (Pink / Red) (+1.1 g, +321%).

Total SugarsSimilar

Grapefruit (Pink / Red)

16.4 g33% DV

Pomegranate

16.4 g33% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of total sugars (16.4 g).

Vitamins12 nutrients

Vitamin CGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

74.3 mg83% DV

Pomegranate

12.2 mg14% DV

Grapefruit (Pink / Red) provides 74.3 mg vs 12.2 mg in Pomegranate (+62.0 mg, +507%).

Vitamin A (RAE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

138 µg15% DV

Pomegranate

0 µg

Grapefruit (Pink / Red) has higher vitamin a (rae) (138 µg vs 0 µg).

Vitamin DSimilar

Grapefruit (Pink / Red)

0 µg

Pomegranate

0 µg

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Grapefruit (Pink / Red)

0.31 mg2% DV

Pomegranate

0.72 mg5% DV

Pomegranate provides 0.72 mg vs 0.31 mg in Grapefruit (Pink / Red) (+0.41 mg, +133%).

Vitamin KPomegranate higher

Grapefruit (Pink / Red)

0 µg

Pomegranate

20 µg16% DV

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

Folate (DFE)Pomegranate higher

Grapefruit (Pink / Red)

31 µg8% DV

Pomegranate

46 µg11% DV

Pomegranate provides 46 µg vs 31 µg in Grapefruit (Pink / Red) (+15 µg, +47%).

Thiamin (Vitamin B1)Similar

Grapefruit (Pink / Red)

0.10 mg9% DV

Pomegranate

0.08 mg7% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Similar

Grapefruit (Pink / Red)

0.07 mg6% DV

Pomegranate

0.06 mg5% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.49 mg3% DV

Pomegranate

0.35 mg2% DV

Grapefruit (Pink / Red) provides 0.49 mg vs 0.35 mg in Pomegranate (+0.13 mg, +38%).

Pantothenic Acid (B5)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.67 mg13% DV

Pomegranate

0.45 mg9% DV

Grapefruit (Pink / Red) provides 0.67 mg vs 0.45 mg in Pomegranate (+0.22 mg, +49%).

Vitamin B6Similar

Grapefruit (Pink / Red)

0.13 mg7% DV

Pomegranate

0.09 mg5% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of vitamin b6 (0.13 mg).

Vitamin B12Similar

Grapefruit (Pink / Red)

0 µg

Pomegranate

0 µg

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Grapefruit (Pink / Red)

0 mg

Pomegranate

3.6 mg

Pomegranate has higher sodium (3.6 mg vs 0 mg).

PotassiumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

321 mg7% DV

Pomegranate

283 mg6% DV

Grapefruit (Pink / Red) provides 321 mg vs 283 mg in Pomegranate (+38.1 mg, +13%).

CalciumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

52.4 mg4% DV

Pomegranate

12.0 mg1% DV

Grapefruit (Pink / Red) provides 52.4 mg vs 12.0 mg in Pomegranate (+40.4 mg, +336%).

IronPomegranate higher

Grapefruit (Pink / Red)

0.19 mg1% DV

Pomegranate

0.36 mg2% DV

Pomegranate provides 0.36 mg vs 0.19 mg in Grapefruit (Pink / Red) (+0.17 mg, +89%).

MagnesiumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

21.4 mg5% DV

Pomegranate

14.4 mg3% DV

Grapefruit (Pink / Red) provides 21.4 mg vs 14.4 mg in Pomegranate (+7.0 mg, +49%).

PhosphorusSimilar

Grapefruit (Pink / Red)

42.8 mg3% DV

Pomegranate

43.2 mg3% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of phosphorus (42.8 mg).

ZincPomegranate higher

Grapefruit (Pink / Red)

0.17 mg2% DV

Pomegranate

0.42 mg4% DV

Pomegranate provides 0.42 mg vs 0.17 mg in Grapefruit (Pink / Red) (+0.25 mg, +152%).

Lipids1 nutrients

Saturated FatPomegranate higher

Grapefruit (Pink / Red)

0.03 g

Pomegranate

0.14 g1% DV

Pomegranate provides slightly more saturated fat (0.14 g vs 0.03 g).

Nutrient

Grapefruit (Pink / Red)Normalized to 300 kcal (714 g)

PomegranateNormalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Grapefruit (Pink / Red)

300 kcal15% DV

Pomegranate

300 kcal15% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of calories (energy) (300 kcal).

ProteinPomegranate higher

Grapefruit (Pink / Red)

5.5 g11% DV

Pomegranate

6.0 g12% DV

Pomegranate provides 6.0 g vs 5.5 g in Grapefruit (Pink / Red) (+0.53 g, +10%).

CarbohydratesGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

76.1 g28% DV

Pomegranate

67.5 g25% DV

Grapefruit (Pink / Red) provides 76.1 g vs 67.5 g in Pomegranate (+8.6 g, +13%).

Dietary FiberPomegranate higher

Grapefruit (Pink / Red)

11.4 g41% DV

Pomegranate

14.4 g52% DV

Pomegranate provides 14.4 g vs 11.4 g in Grapefruit (Pink / Red) (+3.0 g, +26%).

Total FatPomegranate higher

Grapefruit (Pink / Red)

1.00 g1% DV

Pomegranate

4.2 g5% DV

Pomegranate provides 4.2 g vs 1.00 g in Grapefruit (Pink / Red) (+3.2 g, +323%).

Total SugarsSimilar

Grapefruit (Pink / Red)

49.2 g98% DV

Pomegranate

49.3 g99% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of total sugars (49.2 g).

Vitamins12 nutrients

Vitamin CGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

223 mg248% DV

Pomegranate

36.8 mg41% DV

Grapefruit (Pink / Red) provides 223 mg vs 36.8 mg in Pomegranate (+186 mg, +505%).

Vitamin A (RAE)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

414 µg46% DV

Pomegranate

0 µg

Grapefruit (Pink / Red) has higher vitamin a (rae) (414 µg vs 0 µg).

Vitamin DSimilar

Grapefruit (Pink / Red)

0 µg

Pomegranate

0 µg

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Grapefruit (Pink / Red)

0.93 mg6% DV

Pomegranate

2.2 mg14% DV

Pomegranate provides 2.2 mg vs 0.93 mg in Grapefruit (Pink / Red) (+1.2 mg, +133%).

Vitamin KPomegranate higher

Grapefruit (Pink / Red)

0 µg

Pomegranate

59 µg49% DV

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

Folate (DFE)Pomegranate higher

Grapefruit (Pink / Red)

93 µg23% DV

Pomegranate

137 µg34% DV

Pomegranate provides 137 µg vs 93 µg in Grapefruit (Pink / Red) (+44 µg, +48%).

Thiamin (Vitamin B1)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.31 mg26% DV

Pomegranate

0.24 mg20% DV

Grapefruit (Pink / Red) provides 0.31 mg vs 0.24 mg in Pomegranate (+0.07 mg, +27%).

Riboflavin (Vitamin B2)Similar

Grapefruit (Pink / Red)

0.22 mg17% DV

Pomegranate

0.19 mg15% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.22 mg).

Niacin (Vitamin B3)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

1.5 mg9% DV

Pomegranate

1.1 mg7% DV

Grapefruit (Pink / Red) provides 1.5 mg vs 1.1 mg in Pomegranate (+0.40 mg, +38%).

Pantothenic Acid (B5)Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

2.0 mg40% DV

Pomegranate

1.4 mg27% DV

Grapefruit (Pink / Red) provides 2.0 mg vs 1.4 mg in Pomegranate (+0.66 mg, +48%).

Vitamin B6Grapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

0.38 mg22% DV

Pomegranate

0.27 mg16% DV

Grapefruit (Pink / Red) provides 0.38 mg vs 0.27 mg in Pomegranate (+0.11 mg, +40%).

Vitamin B12Similar

Grapefruit (Pink / Red)

0 µg

Pomegranate

0 µg

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Grapefruit (Pink / Red)

0 mg

Pomegranate

10.8 mg

Pomegranate has higher sodium (10.8 mg vs 0 mg).

PotassiumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

964 mg21% DV

Pomegranate

852 mg18% DV

Grapefruit (Pink / Red) provides 964 mg vs 852 mg in Pomegranate (+112 mg, +13%).

CalciumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

157 mg12% DV

Pomegranate

36.1 mg3% DV

Grapefruit (Pink / Red) provides 157 mg vs 36.1 mg in Pomegranate (+121 mg, +335%).

IronPomegranate higher

Grapefruit (Pink / Red)

0.57 mg3% DV

Pomegranate

1.1 mg6% DV

Pomegranate provides 1.1 mg vs 0.57 mg in Grapefruit (Pink / Red) (+0.51 mg, +90%).

MagnesiumGrapefruit (Pink / Red) higher

Grapefruit (Pink / Red)

64.3 mg15% DV

Pomegranate

43.3 mg10% DV

Grapefruit (Pink / Red) provides 64.3 mg vs 43.3 mg in Pomegranate (+20.9 mg, +48%).

PhosphorusSimilar

Grapefruit (Pink / Red)

129 mg10% DV

Pomegranate

130 mg10% DV

Both Grapefruit (Pink / Red) and Pomegranate provide similar amounts of phosphorus (129 mg).

ZincPomegranate higher

Grapefruit (Pink / Red)

0.50 mg5% DV

Pomegranate

1.3 mg11% DV

Pomegranate provides 1.3 mg vs 0.50 mg in Grapefruit (Pink / Red) (+0.76 mg, +153%).

Lipids1 nutrients

Saturated FatPomegranate higher

Grapefruit (Pink / Red)

0.10 g

Pomegranate

0.43 g2% DV

Pomegranate provides 0.43 g vs 0.10 g in Grapefruit (Pink / Red) (+0.33 g, +333%).

Grapefruit (Pink / Red) vs Pomegranate

Grapefruit (Pink / Red)

Pomegranate

Nutritional Takeaways

Comparison Summary