Side-by-Side Comparison

Pomegranate vs Potato (Flesh & Skin, Baked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit C

View Details

Clean baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-11%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 93 kcal, 10 kcal less).

Higher Protein

+50%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 2.5 g vs 1.7 g in Pomegranate (+0.83 g, +50%).

Higher Dietary Fiber

+82%

Pomegranate

Pomegranate provides 4.0 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+1.8 g, +82%).

Higher Vitamin C

+25%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 10.2 mg in Pomegranate (+2.6 mg, +25%).

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

Potato (Flesh & Skin, Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Pomegranate

83 kcal4% DV

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Potato (Flesh & Skin, Baked) provides 93 kcal vs 83 kcal in Pomegranate (+10 kcal, +12%).

ProteinPotato (Flesh & Skin, Baked) higher

Pomegranate

1.7 g3% DV

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Potato (Flesh & Skin, Baked) provides 2.5 g vs 1.7 g in Pomegranate (+0.83 g, +50%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Pomegranate

18.7 g7% DV

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Potato (Flesh & Skin, Baked) provides 21.2 g vs 18.7 g in Pomegranate (+2.4 g, +13%).

Dietary FiberPomegranate higher

Pomegranate

4.0 g14% DV

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Pomegranate provides 4.0 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+1.8 g, +82%).

Total FatPomegranate higher

Pomegranate

1.2 g2% DV

Potato (Flesh & Skin, Baked)

0.13 g

Pomegranate provides 1.2 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+1.0 g, +800%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Pomegranate provides 13.7 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+12.5 g, +1089%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Pomegranate

10.2 mg11% DV

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 10.2 mg in Pomegranate (+2.6 mg, +25%).

Vitamin A (RAE)Similar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

0.60 mg4% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Pomegranate provides 0.60 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.55 mg, +1100%).

Vitamin KPomegranate higher

Pomegranate

16 µg14% DV

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Pomegranate provides 16 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+14 µg, +720%).

Folate (DFE)Pomegranate higher

Pomegranate

38 µg10% DV

Potato (Flesh & Skin, Baked)

28 µg7% DV

Pomegranate provides 38 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+10 µg, +36%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.07 mg6% DV

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.05 mg4% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Pomegranate

0.29 mg2% DV

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.29 mg in Pomegranate (+1.1 mg, +382%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Pomegranate

0.38 mg8% DV

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.38 mg in Pomegranate (+0.21 mg, +55%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Pomegranate

0.08 mg4% DV

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.08 mg in Pomegranate (+0.22 mg, +297%).

Vitamin B12Similar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Pomegranate

3.0 mg

Potato (Flesh & Skin, Baked)

10.0 mg

Potato (Flesh & Skin, Baked) provides 10.0 mg vs 3.0 mg in Pomegranate (+7.0 mg, +233%).

PotassiumPotato (Flesh & Skin, Baked) higher

Pomegranate

236 mg5% DV

Potato (Flesh & Skin, Baked)

535 mg11% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 236 mg in Pomegranate (+299 mg, +127%).

CalciumPotato (Flesh & Skin, Baked) higher

Pomegranate

10.0 mg1% DV

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Potato (Flesh & Skin, Baked) provides 15.0 mg vs 10.0 mg in Pomegranate (+5.0 mg, +50%).

IronPotato (Flesh & Skin, Baked) higher

Pomegranate

0.30 mg2% DV

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Potato (Flesh & Skin, Baked) provides 1.1 mg vs 0.30 mg in Pomegranate (+0.78 mg, +260%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Pomegranate

12.0 mg3% DV

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Potato (Flesh & Skin, Baked) provides 28.0 mg vs 12.0 mg in Pomegranate (+16.0 mg, +133%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Pomegranate

36.0 mg3% DV

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Potato (Flesh & Skin, Baked) provides 70.0 mg vs 36.0 mg in Pomegranate (+34.0 mg, +94%).

ZincSimilar

Pomegranate

0.35 mg3% DV

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of zinc (0.35 mg).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.12 g1% DV

Potato (Flesh & Skin, Baked)

0.03 g

Pomegranate provides slightly more saturated fat (0.12 g vs 0.03 g).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Pomegranate

144 kcal7% DV

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Potato (Flesh & Skin, Baked) provides 161 kcal vs 144 kcal in Pomegranate (+16 kcal, +11%).

ProteinPotato (Flesh & Skin, Baked) higher

Pomegranate

2.9 g6% DV

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Potato (Flesh & Skin, Baked) provides 4.3 g vs 2.9 g in Pomegranate (+1.4 g, +49%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Pomegranate

32.5 g12% DV

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Potato (Flesh & Skin, Baked) provides 36.6 g vs 32.5 g in Pomegranate (+4.1 g, +12%).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Pomegranate provides 7.0 g vs 3.8 g in Potato (Flesh & Skin, Baked) (+3.2 g, +83%).

Total FatPomegranate higher

Pomegranate

2.0 g3% DV

Potato (Flesh & Skin, Baked)

0.22 g

Pomegranate provides 2.0 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+1.8 g, +805%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Pomegranate provides 23.8 g vs 2.0 g in Potato (Flesh & Skin, Baked) (+21.8 g, +1096%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Pomegranate

17.7 mg20% DV

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Potato (Flesh & Skin, Baked) provides 22.1 mg vs 17.7 mg in Pomegranate (+4.4 mg, +25%).

Vitamin A (RAE)Similar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

1.0 mg7% DV

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Pomegranate provides 1.0 mg vs 0.09 mg in Potato (Flesh & Skin, Baked) (+0.96 mg, +1107%).

Vitamin KPomegranate higher

Pomegranate

29 µg24% DV

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Pomegranate provides 29 µg vs 3.5 µg in Potato (Flesh & Skin, Baked) (+25 µg, +725%).

Folate (DFE)Pomegranate higher

Pomegranate

66 µg17% DV

Potato (Flesh & Skin, Baked)

48 µg12% DV

Pomegranate provides 66 µg vs 48 µg in Potato (Flesh & Skin, Baked) (+18 µg, +36%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Pomegranate

0.12 mg10% DV

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.12 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.09 mg7% DV

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Pomegranate

0.51 mg3% DV

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.51 mg in Pomegranate (+1.9 mg, +379%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Pomegranate

0.66 mg13% DV

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.66 mg in Pomegranate (+0.35 mg, +54%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Pomegranate

0.13 mg8% DV

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.13 mg in Pomegranate (+0.39 mg, +295%).

Vitamin B12Similar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Pomegranate

5.2 mg

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 5.2 mg in Pomegranate (+12.1 mg, +231%).

PotassiumPotato (Flesh & Skin, Baked) higher

Pomegranate

411 mg9% DV

Potato (Flesh & Skin, Baked)

926 mg20% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 411 mg in Pomegranate (+515 mg, +125%).

CalciumPotato (Flesh & Skin, Baked) higher

Pomegranate

17.4 mg1% DV

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Potato (Flesh & Skin, Baked) provides 26.0 mg vs 17.4 mg in Pomegranate (+8.6 mg, +49%).

IronPotato (Flesh & Skin, Baked) higher

Pomegranate

0.52 mg3% DV

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.52 mg in Pomegranate (+1.3 mg, +258%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Pomegranate

20.9 mg5% DV

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Potato (Flesh & Skin, Baked) provides 48.4 mg vs 20.9 mg in Pomegranate (+27.6 mg, +132%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Pomegranate

62.6 mg5% DV

Potato (Flesh & Skin, Baked)

121 mg10% DV

Potato (Flesh & Skin, Baked) provides 121 mg vs 62.6 mg in Pomegranate (+58.5 mg, +93%).

ZincSimilar

Pomegranate

0.61 mg6% DV

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of zinc (0.61 mg).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.21 g1% DV

Potato (Flesh & Skin, Baked)

0.05 g

Pomegranate provides 0.21 g vs 0.05 g in Potato (Flesh & Skin, Baked) (+0.16 g, +302%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (100 kcal).

ProteinPotato (Flesh & Skin, Baked) higher

Pomegranate

2.0 g4% DV

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Potato (Flesh & Skin, Baked) provides 2.7 g vs 2.0 g in Pomegranate (+0.70 g, +35%).

CarbohydratesSimilar

Pomegranate

22.4 g8% DV

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of carbohydrates (22.4 g).

Dietary FiberPomegranate higher

Pomegranate

4.8 g17% DV

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Pomegranate provides 4.8 g vs 2.4 g in Potato (Flesh & Skin, Baked) (+2.4 g, +102%).

Total FatPomegranate higher

Pomegranate

1.4 g2% DV

Potato (Flesh & Skin, Baked)

0.14 g

Pomegranate provides 1.4 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+1.3 g, +900%).

Total SugarsPomegranate higher

Pomegranate

16.4 g33% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Pomegranate provides 16.4 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+15.2 g, +1221%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Pomegranate

12.2 mg14% DV

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Potato (Flesh & Skin, Baked) provides 13.8 mg vs 12.2 mg in Pomegranate (+1.6 mg, +13%).

Vitamin A (RAE)Similar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

0.72 mg5% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Pomegranate provides 0.72 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.67 mg, +1233%).

Vitamin KPomegranate higher

Pomegranate

20 µg16% DV

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Pomegranate provides 20 µg vs 2.2 µg in Potato (Flesh & Skin, Baked) (+18 µg, +811%).

Folate (DFE)Pomegranate higher

Pomegranate

46 µg11% DV

Potato (Flesh & Skin, Baked)

30 µg8% DV

Pomegranate provides 46 µg vs 30 µg in Potato (Flesh & Skin, Baked) (+15 µg, +51%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.08 mg7% DV

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.06 mg5% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Pomegranate

0.35 mg2% DV

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.5 mg vs 0.35 mg in Pomegranate (+1.2 mg, +333%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Pomegranate

0.45 mg9% DV

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.45 mg in Pomegranate (+0.18 mg, +39%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Pomegranate

0.09 mg5% DV

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.09 mg in Pomegranate (+0.23 mg, +258%).

Vitamin B12Similar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Pomegranate

3.6 mg

Potato (Flesh & Skin, Baked)

10.8 mg

Potato (Flesh & Skin, Baked) provides 10.8 mg vs 3.6 mg in Pomegranate (+7.2 mg, +200%).

PotassiumPotato (Flesh & Skin, Baked) higher

Pomegranate

283 mg6% DV

Potato (Flesh & Skin, Baked)

578 mg12% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 283 mg in Pomegranate (+295 mg, +104%).

CalciumPotato (Flesh & Skin, Baked) higher

Pomegranate

12.0 mg1% DV

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Potato (Flesh & Skin, Baked) provides 16.2 mg vs 12.0 mg in Pomegranate (+4.2 mg, +35%).

IronPotato (Flesh & Skin, Baked) higher

Pomegranate

0.36 mg2% DV

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Potato (Flesh & Skin, Baked) provides 1.2 mg vs 0.36 mg in Pomegranate (+0.81 mg, +224%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Pomegranate

14.4 mg3% DV

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Potato (Flesh & Skin, Baked) provides 30.2 mg vs 14.4 mg in Pomegranate (+15.8 mg, +110%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Pomegranate

43.2 mg3% DV

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Potato (Flesh & Skin, Baked) provides 75.6 mg vs 43.2 mg in Pomegranate (+32.4 mg, +75%).

ZincSimilar

Pomegranate

0.42 mg4% DV

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of zinc (0.42 mg).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.14 g1% DV

Potato (Flesh & Skin, Baked)

0.03 g

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

Nutrient

PomegranateNormalized to 300 kcal (361 g)

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (300 kcal).

ProteinPotato (Flesh & Skin, Baked) higher

Pomegranate

6.0 g12% DV

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Potato (Flesh & Skin, Baked) provides 8.1 g vs 6.0 g in Pomegranate (+2.0 g, +34%).

CarbohydratesSimilar

Pomegranate

67.5 g25% DV

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of carbohydrates (67.5 g).

Dietary FiberPomegranate higher

Pomegranate

14.4 g52% DV

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Pomegranate provides 14.4 g vs 7.1 g in Potato (Flesh & Skin, Baked) (+7.3 g, +103%).

Total FatPomegranate higher

Pomegranate

4.2 g5% DV

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Pomegranate provides 4.2 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+3.8 g, +906%).

Total SugarsPomegranate higher

Pomegranate

49.3 g99% DV

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Pomegranate provides 49.3 g vs 3.7 g in Potato (Flesh & Skin, Baked) (+45.6 g, +1229%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Pomegranate

36.8 mg41% DV

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Potato (Flesh & Skin, Baked) provides 41.3 mg vs 36.8 mg in Pomegranate (+4.5 mg, +12%).

Vitamin A (RAE)Similar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

2.2 mg14% DV

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Pomegranate provides 2.2 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+2.0 mg, +1241%).

Vitamin KPomegranate higher

Pomegranate

59 µg49% DV

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Pomegranate provides 59 µg vs 6.5 µg in Potato (Flesh & Skin, Baked) (+53 µg, +816%).

Folate (DFE)Pomegranate higher

Pomegranate

137 µg34% DV

Potato (Flesh & Skin, Baked)

90 µg23% DV

Pomegranate provides 137 µg vs 90 µg in Potato (Flesh & Skin, Baked) (+47 µg, +52%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Pomegranate

0.24 mg20% DV

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Potato (Flesh & Skin, Baked) provides 0.34 mg vs 0.24 mg in Pomegranate (+0.10 mg, +42%).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.19 mg15% DV

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Pomegranate

1.1 mg7% DV

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Potato (Flesh & Skin, Baked) provides 4.6 mg vs 1.1 mg in Pomegranate (+3.5 mg, +331%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Pomegranate

1.4 mg27% DV

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 1.4 mg in Pomegranate (+0.53 mg, +39%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Pomegranate

0.27 mg16% DV

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.27 mg in Pomegranate (+0.69 mg, +256%).

Vitamin B12Similar

Pomegranate

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Pomegranate and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Pomegranate

10.8 mg

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 32.3 mg vs 10.8 mg in Pomegranate (+21.5 mg, +198%).

PotassiumPotato (Flesh & Skin, Baked) higher

Pomegranate

852 mg18% DV

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 852 mg in Pomegranate (+876 mg, +103%).

CalciumPotato (Flesh & Skin, Baked) higher

Pomegranate

36.1 mg3% DV

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Potato (Flesh & Skin, Baked) provides 48.5 mg vs 36.1 mg in Pomegranate (+12.4 mg, +34%).

IronPotato (Flesh & Skin, Baked) higher

Pomegranate

1.1 mg6% DV

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Potato (Flesh & Skin, Baked) provides 3.5 mg vs 1.1 mg in Pomegranate (+2.4 mg, +222%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Pomegranate

43.3 mg10% DV

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Potato (Flesh & Skin, Baked) provides 90.4 mg vs 43.3 mg in Pomegranate (+47.1 mg, +109%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Pomegranate

130 mg10% DV

Potato (Flesh & Skin, Baked)

226 mg18% DV

Potato (Flesh & Skin, Baked) provides 226 mg vs 130 mg in Pomegranate (+96.1 mg, +74%).

ZincPomegranate higher

Pomegranate

1.3 mg11% DV

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Pomegranate provides 1.3 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+0.10 mg, +9%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.43 g2% DV

Potato (Flesh & Skin, Baked)

0.10 g

Pomegranate provides 0.43 g vs 0.10 g in Potato (Flesh & Skin, Baked) (+0.34 g, +347%).

Pomegranate vs Potato (Flesh & Skin, Baked)

Pomegranate

Potato (Flesh & Skin, Baked)

Nutritional Takeaways

Comparison Summary