Side-by-Side Comparison

Pomegranate vs Spinach (Raw)

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

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-72%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 83 kcal, 60 kcal less).

Higher Protein

+71%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 1.7 g in Pomegranate (+1.2 g, +71%).

Higher Dietary Fiber

+82%

Pomegranate

Pomegranate provides 4.0 g vs 2.2 g in Spinach (Raw) (+1.8 g, +82%).

Higher Vitamin C

+175%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 10.2 mg in Pomegranate (+17.9 mg, +175%).

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Pomegranate

83 kcal4% DV

Spinach (Raw)

23 kcal1% DV

Pomegranate provides 83 kcal vs 23 kcal in Spinach (Raw) (+60 kcal, +261%).

ProteinSpinach (Raw) higher

Pomegranate

1.7 g3% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 1.7 g in Pomegranate (+1.2 g, +71%).

CarbohydratesPomegranate higher

Pomegranate

18.7 g7% DV

Spinach (Raw)

3.6 g1% DV

Pomegranate provides 18.7 g vs 3.6 g in Spinach (Raw) (+15.1 g, +415%).

Dietary FiberPomegranate higher

Pomegranate

4.0 g14% DV

Spinach (Raw)

2.2 g8% DV

Pomegranate provides 4.0 g vs 2.2 g in Spinach (Raw) (+1.8 g, +82%).

Total FatPomegranate higher

Pomegranate

1.2 g2% DV

Spinach (Raw)

0.39 g1% DV

Pomegranate provides 1.2 g vs 0.39 g in Spinach (Raw) (+0.78 g, +200%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

Spinach (Raw)

0.42 g1% DV

Pomegranate provides 13.7 g vs 0.42 g in Spinach (Raw) (+13.3 g, +3155%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Pomegranate

10.2 mg11% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 10.2 mg in Pomegranate (+17.9 mg, +175%).

Vitamin A (RAE)Spinach (Raw) higher

Pomegranate

0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) has higher vitamin a (rae) (469 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Pomegranate

0.60 mg4% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.60 mg in Pomegranate (+1.4 mg, +238%).

Vitamin KSpinach (Raw) higher

Pomegranate

16 µg14% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 16 µg in Pomegranate (+467 µg, +2845%).

Folate (DFE)Spinach (Raw) higher

Pomegranate

38 µg10% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 38 µg in Pomegranate (+156 µg, +411%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.07 mg6% DV

Spinach (Raw)

0.08 mg7% DV

Both Pomegranate and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Pomegranate

0.05 mg4% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.05 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Pomegranate

0.29 mg2% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.29 mg in Pomegranate (+0.43 mg, +147%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.38 mg8% DV

Spinach (Raw)

0.07 mg1% DV

Pomegranate provides 0.38 mg vs 0.07 mg in Spinach (Raw) (+0.31 mg, +480%).

Vitamin B6Spinach (Raw) higher

Pomegranate

0.08 mg4% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.08 mg).

Vitamin B12Similar

Pomegranate

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Pomegranate

3.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 3.0 mg in Pomegranate (+76.0 mg, +2533%).

PotassiumSpinach (Raw) higher

Pomegranate

236 mg5% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 236 mg in Pomegranate (+322 mg, +136%).

CalciumSpinach (Raw) higher

Pomegranate

10.0 mg1% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 10.0 mg in Pomegranate (+89.0 mg, +890%).

IronSpinach (Raw) higher

Pomegranate

0.30 mg2% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.30 mg in Pomegranate (+2.4 mg, +803%).

MagnesiumSpinach (Raw) higher

Pomegranate

12.0 mg3% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 12.0 mg in Pomegranate (+67.0 mg, +558%).

PhosphorusSpinach (Raw) higher

Pomegranate

36.0 mg3% DV

Spinach (Raw)

49.0 mg4% DV

Spinach (Raw) provides 49.0 mg vs 36.0 mg in Pomegranate (+13.0 mg, +36%).

ZincSpinach (Raw) higher

Pomegranate

0.35 mg3% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.35 mg in Pomegranate (+0.18 mg, +51%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.12 g1% DV

Spinach (Raw)

0.06 g

Pomegranate provides slightly more saturated fat (0.12 g vs 0.06 g).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Pomegranate

144 kcal7% DV

Spinach (Raw)

7 kcal

Pomegranate provides 144 kcal vs 7 kcal in Spinach (Raw) (+138 kcal, +1993%).

ProteinPomegranate higher

Pomegranate

2.9 g6% DV

Spinach (Raw)

0.86 g2% DV

Pomegranate provides 2.9 g vs 0.86 g in Spinach (Raw) (+2.0 g, +239%).

CarbohydratesPomegranate higher

Pomegranate

32.5 g12% DV

Spinach (Raw)

1.1 g

Pomegranate provides 32.5 g vs 1.1 g in Spinach (Raw) (+31.4 g, +2888%).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

Spinach (Raw)

0.66 g2% DV

Pomegranate provides 7.0 g vs 0.66 g in Spinach (Raw) (+6.3 g, +955%).

Total FatPomegranate higher

Pomegranate

2.0 g3% DV

Spinach (Raw)

0.12 g

Pomegranate provides 2.0 g vs 0.12 g in Spinach (Raw) (+1.9 g, +1640%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

Spinach (Raw)

0.13 g

Pomegranate provides 23.8 g vs 0.13 g in Spinach (Raw) (+23.7 g, +18778%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

17.7 mg20% DV

Spinach (Raw)

8.4 mg9% DV

Pomegranate provides 17.7 mg vs 8.4 mg in Spinach (Raw) (+9.3 mg, +111%).

Vitamin A (RAE)Spinach (Raw) higher

Pomegranate

0 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) has higher vitamin a (rae) (141 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Spinach (Raw)

0 µg

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

Vitamin EPomegranate higher

Pomegranate

1.0 mg7% DV

Spinach (Raw)

0.61 mg4% DV

Pomegranate provides 1.0 mg vs 0.61 mg in Spinach (Raw) (+0.44 mg, +71%).

Vitamin KSpinach (Raw) higher

Pomegranate

29 µg24% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 29 µg in Pomegranate (+116 µg, +408%).

Folate (DFE)Pomegranate higher

Pomegranate

66 µg17% DV

Spinach (Raw)

58 µg15% DV

Pomegranate provides 66 µg vs 58 µg in Spinach (Raw) (+7.9 µg, +14%).

Thiamin (Vitamin B1)Pomegranate higher

Pomegranate

0.12 mg10% DV

Spinach (Raw)

0.02 mg2% DV

Pomegranate provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.09 mg7% DV

Spinach (Raw)

0.06 mg4% DV

Both Pomegranate and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Pomegranate higher

Pomegranate

0.51 mg3% DV

Spinach (Raw)

0.22 mg1% DV

Pomegranate provides 0.51 mg vs 0.22 mg in Spinach (Raw) (+0.29 mg, +135%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.66 mg13% DV

Spinach (Raw)

0.02 mg

Pomegranate provides 0.66 mg vs 0.02 mg in Spinach (Raw) (+0.64 mg, +3264%).

Vitamin B6Pomegranate higher

Pomegranate

0.13 mg8% DV

Spinach (Raw)

0.06 mg3% DV

Pomegranate provides slightly more vitamin b6 (0.13 mg vs 0.06 mg).

Vitamin B12Similar

Pomegranate

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Pomegranate

5.2 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 5.2 mg in Pomegranate (+18.5 mg, +354%).

PotassiumPomegranate higher

Pomegranate

411 mg9% DV

Spinach (Raw)

167 mg4% DV

Pomegranate provides 411 mg vs 167 mg in Spinach (Raw) (+243 mg, +145%).

CalciumSpinach (Raw) higher

Pomegranate

17.4 mg1% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 17.4 mg in Pomegranate (+12.3 mg, +71%).

IronSpinach (Raw) higher

Pomegranate

0.52 mg3% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.52 mg in Pomegranate (+0.29 mg, +56%).

MagnesiumSpinach (Raw) higher

Pomegranate

20.9 mg5% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 20.9 mg in Pomegranate (+2.8 mg, +14%).

PhosphorusPomegranate higher

Pomegranate

62.6 mg5% DV

Spinach (Raw)

14.7 mg1% DV

Pomegranate provides 62.6 mg vs 14.7 mg in Spinach (Raw) (+47.9 mg, +326%).

ZincPomegranate higher

Pomegranate

0.61 mg6% DV

Spinach (Raw)

0.16 mg1% DV

Pomegranate provides 0.61 mg vs 0.16 mg in Spinach (Raw) (+0.45 mg, +283%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.21 g1% DV

Spinach (Raw)

0.02 g

Pomegranate provides 0.21 g vs 0.02 g in Spinach (Raw) (+0.19 g, +1005%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Pomegranate and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Pomegranate

2.0 g4% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 2.0 g in Pomegranate (+10.4 g, +521%).

CarbohydratesPomegranate higher

Pomegranate

22.4 g8% DV

Spinach (Raw)

15.8 g6% DV

Pomegranate provides 22.4 g vs 15.8 g in Spinach (Raw) (+6.6 g, +42%).

Dietary FiberSpinach (Raw) higher

Pomegranate

4.8 g17% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 4.8 g in Pomegranate (+4.8 g, +99%).

Total FatSpinach (Raw) higher

Pomegranate

1.4 g2% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 1.4 g in Pomegranate (+0.29 g, +21%).

Total SugarsPomegranate higher

Pomegranate

16.4 g33% DV

Spinach (Raw)

1.8 g4% DV

Pomegranate provides 16.4 g vs 1.8 g in Spinach (Raw) (+14.6 g, +798%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Pomegranate

12.2 mg14% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 12.2 mg in Pomegranate (+110 mg, +899%).

Vitamin A (RAE)Spinach (Raw) higher

Pomegranate

0 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) has higher vitamin a (rae) (2,040 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Pomegranate

0.72 mg5% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.72 mg in Pomegranate (+8.1 mg, +1126%).

Vitamin KSpinach (Raw) higher

Pomegranate

20 µg16% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 20 µg in Pomegranate (+2,081 µg, +10574%).

Folate (DFE)Spinach (Raw) higher

Pomegranate

46 µg11% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 46 µg in Pomegranate (+798 µg, +1751%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Pomegranate

0.08 mg7% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.08 mg in Pomegranate (+0.26 mg, +322%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Pomegranate

0.06 mg5% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Pomegranate (+0.76 mg, +1193%).

Niacin (Vitamin B3)Spinach (Raw) higher

Pomegranate

0.35 mg2% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.35 mg in Pomegranate (+2.8 mg, +796%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.45 mg9% DV

Spinach (Raw)

0.28 mg6% DV

Pomegranate provides 0.45 mg vs 0.28 mg in Spinach (Raw) (+0.17 mg, +60%).

Vitamin B6Spinach (Raw) higher

Pomegranate

0.09 mg5% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.09 mg in Pomegranate (+0.76 mg, +843%).

Vitamin B12Similar

Pomegranate

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Pomegranate

3.6 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 3.6 mg in Pomegranate (+340 mg, +9446%).

PotassiumSpinach (Raw) higher

Pomegranate

283 mg6% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 283 mg in Pomegranate (+2,144 mg, +757%).

CalciumSpinach (Raw) higher

Pomegranate

12.0 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 12.0 mg in Pomegranate (+419 mg, +3489%).

IronSpinach (Raw) higher

Pomegranate

0.36 mg2% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.36 mg in Pomegranate (+11.4 mg, +3175%).

MagnesiumSpinach (Raw) higher

Pomegranate

14.4 mg3% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 14.4 mg in Pomegranate (+329 mg, +2286%).

PhosphorusSpinach (Raw) higher

Pomegranate

43.2 mg3% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 43.2 mg in Pomegranate (+170 mg, +393%).

ZincSpinach (Raw) higher

Pomegranate

0.42 mg4% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.42 mg in Pomegranate (+1.9 mg, +449%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Pomegranate

0.14 g1% DV

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.14 g in Pomegranate (+0.13 g, +90%).

Nutrient

PomegranateNormalized to 300 kcal (361 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Pomegranate and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Pomegranate

6.0 g12% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 6.0 g in Pomegranate (+31.3 g, +519%).

CarbohydratesPomegranate higher

Pomegranate

67.5 g25% DV

Spinach (Raw)

47.3 g17% DV

Pomegranate provides 67.5 g vs 47.3 g in Spinach (Raw) (+20.2 g, +43%).

Dietary FiberSpinach (Raw) higher

Pomegranate

14.4 g52% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 14.4 g in Pomegranate (+14.2 g, +99%).

Total FatSpinach (Raw) higher

Pomegranate

4.2 g5% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 4.2 g in Pomegranate (+0.86 g, +20%).

Total SugarsPomegranate higher

Pomegranate

49.3 g99% DV

Spinach (Raw)

5.5 g11% DV

Pomegranate provides 49.3 g vs 5.5 g in Spinach (Raw) (+43.9 g, +801%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Pomegranate

36.8 mg41% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 36.8 mg in Pomegranate (+330 mg, +895%).

Vitamin A (RAE)Spinach (Raw) higher

Pomegranate

0 µg

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) has higher vitamin a (rae) (6,116 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Pomegranate

2.2 mg14% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 2.2 mg in Pomegranate (+24.3 mg, +1122%).

Vitamin KSpinach (Raw) higher

Pomegranate

59 µg49% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 59 µg in Pomegranate (+6,238 µg, +10536%).

Folate (DFE)Spinach (Raw) higher

Pomegranate

137 µg34% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 137 µg in Pomegranate (+2,393 µg, +1744%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Pomegranate

0.24 mg20% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.24 mg in Pomegranate (+0.78 mg, +321%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Pomegranate

0.19 mg15% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.19 mg in Pomegranate (+2.3 mg, +1188%).

Niacin (Vitamin B3)Spinach (Raw) higher

Pomegranate

1.1 mg7% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 1.1 mg in Pomegranate (+8.4 mg, +793%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

1.4 mg27% DV

Spinach (Raw)

0.85 mg17% DV

Pomegranate provides 1.4 mg vs 0.85 mg in Spinach (Raw) (+0.51 mg, +61%).

Vitamin B6Spinach (Raw) higher

Pomegranate

0.27 mg16% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.27 mg in Pomegranate (+2.3 mg, +839%).

Vitamin B12Similar

Pomegranate

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Pomegranate

10.8 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 10.8 mg in Pomegranate (+1,019 mg, +9412%).

PotassiumSpinach (Raw) higher

Pomegranate

852 mg18% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 852 mg in Pomegranate (+6,424 mg, +754%).

CalciumSpinach (Raw) higher

Pomegranate

36.1 mg3% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 36.1 mg in Pomegranate (+1,255 mg, +3476%).

IronSpinach (Raw) higher

Pomegranate

1.1 mg6% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.1 mg in Pomegranate (+34.3 mg, +3163%).

MagnesiumSpinach (Raw) higher

Pomegranate

43.3 mg10% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 43.3 mg in Pomegranate (+987 mg, +2278%).

PhosphorusSpinach (Raw) higher

Pomegranate

130 mg10% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 130 mg in Pomegranate (+509 mg, +392%).

ZincSpinach (Raw) higher

Pomegranate

1.3 mg11% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 1.3 mg in Pomegranate (+5.6 mg, +447%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Pomegranate

0.43 g2% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.43 g in Pomegranate (+0.39 g, +90%).

Pomegranate vs Spinach (Raw)

Pomegranate

Spinach (Raw)

Nutritional Takeaways

Comparison Summary