Side-by-Side Comparison

Pomegranate vs Sweet Potato (Baked/Cooked)

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

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-8%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 90 kcal, 7 kcal less).

Higher Protein

+20%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 2.0 g vs 1.7 g in Pomegranate (+0.34 g, +20%).

Higher Dietary Fiber

+21%

Pomegranate

Pomegranate provides 4.0 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+0.70 g, +21%).

Higher Vitamin C

+92%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 10.2 mg in Pomegranate (+9.4 mg, +92%).

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sweet Potato (Baked/Cooked) higher

Pomegranate

83 kcal4% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Sweet Potato (Baked/Cooked) provides 90 kcal vs 83 kcal in Pomegranate (+7 kcal, +8%).

ProteinSweet Potato (Baked/Cooked) higher

Pomegranate

1.7 g3% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Sweet Potato (Baked/Cooked) provides 2.0 g vs 1.7 g in Pomegranate (+0.34 g, +20%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Pomegranate

18.7 g7% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Sweet Potato (Baked/Cooked) provides 20.7 g vs 18.7 g in Pomegranate (+2.0 g, +11%).

Dietary FiberPomegranate higher

Pomegranate

4.0 g14% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Pomegranate provides 4.0 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+0.70 g, +21%).

Total FatPomegranate higher

Pomegranate

1.2 g2% DV

Sweet Potato (Baked/Cooked)

0.15 g

Pomegranate provides 1.2 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+1.0 g, +680%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Pomegranate provides 13.7 g vs 6.5 g in Sweet Potato (Baked/Cooked) (+7.2 g, +111%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Pomegranate

10.2 mg11% DV

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 10.2 mg in Pomegranate (+9.4 mg, +92%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (961 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Pomegranate

0.60 mg4% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.60 mg in Pomegranate (+0.11 mg, +18%).

Vitamin KPomegranate higher

Pomegranate

16 µg14% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Pomegranate provides 16 µg vs 2.3 µg in Sweet Potato (Baked/Cooked) (+14 µg, +613%).

Folate (DFE)Pomegranate higher

Pomegranate

38 µg10% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Pomegranate provides 38 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+32 µg, +533%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.07 mg6% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Pomegranate

0.05 mg4% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.05 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Pomegranate

0.29 mg2% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 0.29 mg in Pomegranate (+1.2 mg, +408%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Pomegranate

0.38 mg8% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.38 mg in Pomegranate (+0.51 mg, +134%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Pomegranate

0.08 mg4% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.08 mg in Pomegranate (+0.21 mg, +281%).

Vitamin B12Similar

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Pomegranate

3.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 3.0 mg in Pomegranate (+33.0 mg, +1100%).

PotassiumSweet Potato (Baked/Cooked) higher

Pomegranate

236 mg5% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 236 mg in Pomegranate (+239 mg, +101%).

CalciumSweet Potato (Baked/Cooked) higher

Pomegranate

10.0 mg1% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Sweet Potato (Baked/Cooked) provides 38.0 mg vs 10.0 mg in Pomegranate (+28.0 mg, +280%).

IronSweet Potato (Baked/Cooked) higher

Pomegranate

0.30 mg2% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.69 mg vs 0.30 mg in Pomegranate (+0.39 mg, +130%).

MagnesiumSweet Potato (Baked/Cooked) higher

Pomegranate

12.0 mg3% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Sweet Potato (Baked/Cooked) provides 27.0 mg vs 12.0 mg in Pomegranate (+15.0 mg, +125%).

PhosphorusSweet Potato (Baked/Cooked) higher

Pomegranate

36.0 mg3% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Sweet Potato (Baked/Cooked) provides 54.0 mg vs 36.0 mg in Pomegranate (+18.0 mg, +50%).

ZincSimilar

Pomegranate

0.35 mg3% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of zinc (0.35 mg).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.12 g1% DV

Sweet Potato (Baked/Cooked)

0.05 g

Pomegranate provides slightly more saturated fat (0.12 g vs 0.05 g).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Pomegranate

144 kcal7% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Pomegranate provides 144 kcal vs 103 kcal in Sweet Potato (Baked/Cooked) (+42 kcal, +41%).

ProteinPomegranate higher

Pomegranate

2.9 g6% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Pomegranate provides 2.9 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+0.61 g, +27%).

CarbohydratesPomegranate higher

Pomegranate

32.5 g12% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Pomegranate provides 32.5 g vs 23.6 g in Sweet Potato (Baked/Cooked) (+8.9 g, +38%).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Pomegranate provides 7.0 g vs 3.8 g in Sweet Potato (Baked/Cooked) (+3.2 g, +85%).

Total FatPomegranate higher

Pomegranate

2.0 g3% DV

Sweet Potato (Baked/Cooked)

0.17 g

Pomegranate provides 2.0 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+1.9 g, +1091%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Pomegranate provides 23.8 g vs 7.4 g in Sweet Potato (Baked/Cooked) (+16.4 g, +222%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Pomegranate

17.7 mg20% DV

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) provides 22.3 mg vs 17.7 mg in Pomegranate (+4.6 mg, +26%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,096 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

1.0 mg7% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Pomegranate provides 1.0 mg vs 0.81 mg in Sweet Potato (Baked/Cooked) (+0.23 mg, +29%).

Vitamin KPomegranate higher

Pomegranate

29 µg24% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Pomegranate provides 29 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+26 µg, +988%).

Folate (DFE)Pomegranate higher

Pomegranate

66 µg17% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Pomegranate provides 66 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+59 µg, +867%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.12 mg10% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.12 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.09 mg7% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Pomegranate

0.51 mg3% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.51 mg in Pomegranate (+1.2 mg, +233%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Pomegranate

0.66 mg13% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.66 mg in Pomegranate (+0.35 mg, +54%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Pomegranate

0.13 mg8% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.13 mg in Pomegranate (+0.20 mg, +150%).

Vitamin B12Similar

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Pomegranate

5.2 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 5.2 mg in Pomegranate (+35.8 mg, +686%).

PotassiumSweet Potato (Baked/Cooked) higher

Pomegranate

411 mg9% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 411 mg in Pomegranate (+131 mg, +32%).

CalciumSweet Potato (Baked/Cooked) higher

Pomegranate

17.4 mg1% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 17.4 mg in Pomegranate (+25.9 mg, +149%).

IronSweet Potato (Baked/Cooked) higher

Pomegranate

0.52 mg3% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.52 mg in Pomegranate (+0.26 mg, +51%).

MagnesiumSweet Potato (Baked/Cooked) higher

Pomegranate

20.9 mg5% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.8 mg vs 20.9 mg in Pomegranate (+9.9 mg, +47%).

PhosphorusSimilar

Pomegranate

62.6 mg5% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of phosphorus (62.6 mg).

ZincPomegranate higher

Pomegranate

0.61 mg6% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Pomegranate provides 0.61 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.24 mg, +67%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.21 g1% DV

Sweet Potato (Baked/Cooked)

0.06 g

Pomegranate provides 0.21 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.15 g, +266%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinSweet Potato (Baked/Cooked) higher

Pomegranate

2.0 g4% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Sweet Potato (Baked/Cooked) provides 2.2 g vs 2.0 g in Pomegranate (+0.23 g, +11%).

CarbohydratesSimilar

Pomegranate

22.4 g8% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of carbohydrates (22.4 g).

Dietary FiberPomegranate higher

Pomegranate

4.8 g17% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Pomegranate provides 4.8 g vs 3.7 g in Sweet Potato (Baked/Cooked) (+1.1 g, +31%).

Total FatPomegranate higher

Pomegranate

1.4 g2% DV

Sweet Potato (Baked/Cooked)

0.17 g

Pomegranate provides 1.4 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+1.2 g, +743%).

Total SugarsPomegranate higher

Pomegranate

16.4 g33% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Pomegranate provides 16.4 g vs 7.2 g in Sweet Potato (Baked/Cooked) (+9.2 g, +128%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Pomegranate

12.2 mg14% DV

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) provides 21.8 mg vs 12.2 mg in Pomegranate (+9.5 mg, +78%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,067 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Pomegranate

0.72 mg5% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.72 mg in Pomegranate (+0.07 mg, +9%).

Vitamin KPomegranate higher

Pomegranate

20 µg16% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Pomegranate provides 20 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+17 µg, +671%).

Folate (DFE)Pomegranate higher

Pomegranate

46 µg11% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Pomegranate provides 46 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+39 µg, +585%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.08 mg7% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Pomegranate

0.06 mg5% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.06 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Pomegranate

0.35 mg2% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.35 mg in Pomegranate (+1.3 mg, +369%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Pomegranate

0.45 mg9% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.45 mg in Pomegranate (+0.53 mg, +117%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Pomegranate

0.09 mg5% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.09 mg in Pomegranate (+0.23 mg, +253%).

Vitamin B12Similar

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Pomegranate

3.6 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 3.6 mg in Pomegranate (+36.4 mg, +1010%).

PotassiumSweet Potato (Baked/Cooked) higher

Pomegranate

283 mg6% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 283 mg in Pomegranate (+244 mg, +86%).

CalciumSweet Potato (Baked/Cooked) higher

Pomegranate

12.0 mg1% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Sweet Potato (Baked/Cooked) provides 42.2 mg vs 12.0 mg in Pomegranate (+30.2 mg, +252%).

IronSweet Potato (Baked/Cooked) higher

Pomegranate

0.36 mg2% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.77 mg vs 0.36 mg in Pomegranate (+0.41 mg, +113%).

MagnesiumSweet Potato (Baked/Cooked) higher

Pomegranate

14.4 mg3% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.0 mg vs 14.4 mg in Pomegranate (+15.6 mg, +108%).

PhosphorusSweet Potato (Baked/Cooked) higher

Pomegranate

43.2 mg3% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Sweet Potato (Baked/Cooked) provides 59.9 mg vs 43.2 mg in Pomegranate (+16.7 mg, +39%).

ZincPomegranate higher

Pomegranate

0.42 mg4% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Pomegranate provides 0.42 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.06 mg, +18%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.14 g1% DV

Sweet Potato (Baked/Cooked)

0.06 g

Pomegranate provides slightly more saturated fat (0.14 g vs 0.06 g).

Nutrient

PomegranateNormalized to 300 kcal (361 g)

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinSweet Potato (Baked/Cooked) higher

Pomegranate

6.0 g12% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Sweet Potato (Baked/Cooked) provides 6.7 g vs 6.0 g in Pomegranate (+0.66 g, +11%).

CarbohydratesSimilar

Pomegranate

67.5 g25% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of carbohydrates (67.5 g).

Dietary FiberPomegranate higher

Pomegranate

14.4 g52% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Pomegranate provides 14.4 g vs 11.0 g in Sweet Potato (Baked/Cooked) (+3.5 g, +31%).

Total FatPomegranate higher

Pomegranate

4.2 g5% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Pomegranate provides 4.2 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+3.7 g, +746%).

Total SugarsPomegranate higher

Pomegranate

49.3 g99% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Pomegranate provides 49.3 g vs 21.6 g in Sweet Potato (Baked/Cooked) (+27.8 g, +129%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Pomegranate

36.8 mg41% DV

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) provides 65.3 mg vs 36.8 mg in Pomegranate (+28.4 mg, +77%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (3,200 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Pomegranate

2.2 mg14% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 2.2 mg in Pomegranate (+0.20 mg, +9%).

Vitamin KPomegranate higher

Pomegranate

59 µg49% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Pomegranate provides 59 µg vs 7.7 µg in Sweet Potato (Baked/Cooked) (+52 µg, +673%).

Folate (DFE)Pomegranate higher

Pomegranate

137 µg34% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Pomegranate provides 137 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+117 µg, +587%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Pomegranate

0.24 mg20% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.24 mg in Pomegranate (+0.11 mg, +47%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Pomegranate

0.19 mg15% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.19 mg in Pomegranate (+0.16 mg, +84%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Pomegranate

1.1 mg7% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 1.1 mg in Pomegranate (+3.9 mg, +368%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Pomegranate

1.4 mg27% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 1.4 mg in Pomegranate (+1.6 mg, +116%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Pomegranate

0.27 mg16% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.27 mg in Pomegranate (+0.68 mg, +252%).

Vitamin B12Similar

Pomegranate

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Pomegranate and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Pomegranate

10.8 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 10.8 mg in Pomegranate (+109 mg, +1007%).

PotassiumSweet Potato (Baked/Cooked) higher

Pomegranate

852 mg18% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 852 mg in Pomegranate (+730 mg, +86%).

CalciumSweet Potato (Baked/Cooked) higher

Pomegranate

36.1 mg3% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Sweet Potato (Baked/Cooked) provides 127 mg vs 36.1 mg in Pomegranate (+90.4 mg, +251%).

IronSweet Potato (Baked/Cooked) higher

Pomegranate

1.1 mg6% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Sweet Potato (Baked/Cooked) provides 2.3 mg vs 1.1 mg in Pomegranate (+1.2 mg, +112%).

MagnesiumSweet Potato (Baked/Cooked) higher

Pomegranate

43.3 mg10% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Sweet Potato (Baked/Cooked) provides 89.9 mg vs 43.3 mg in Pomegranate (+46.6 mg, +108%).

PhosphorusSweet Potato (Baked/Cooked) higher

Pomegranate

130 mg10% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Sweet Potato (Baked/Cooked) provides 180 mg vs 130 mg in Pomegranate (+49.9 mg, +38%).

ZincPomegranate higher

Pomegranate

1.3 mg11% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Pomegranate provides 1.3 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+0.20 mg, +19%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.43 g2% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Pomegranate provides 0.43 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.27 g, +160%).

Pomegranate vs Sweet Potato (Baked/Cooked)

Pomegranate

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary