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Apples, canned
Apples, canned1
VS
Pomegranate, raw Leader
Pomegranate, raw8

Pomegranate, raw leads 8–1 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Pomegranate, raw comes out ahead, winning 8 of 9 nutrient match-ups.

Pick Apples, canned for less saturated fat.

Pick Pomegranate, raw for more protein, more fiber, less sugar, less sodium, more potassium, more calcium, more magnesium and more vitamin C.

Evenly matched on iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    0.27 g
    2.01 gWIN
  • Carbohydrate
    25.13 g
    22.53 g
  • Fibermore is better
    2.99 g
    4.82 gWIN
  • Total sugarsless is better
    22.15 g
    16.47 gWIN
  • Total fat
    0.64 g
    1.41 g
  • Saturated fatless is better
    WIN0.1 g
    0.14 g
  • Sodiumless is better
    4.48 mg
    3.61 mgWIN
  • Potassiummore is better
    104.48 mg
    284.34 mgWIN
  • Calciummore is better
    5.97 mg
    12.05 mgWIN
  • Ironmore is better
    0.36 mg
    0.36 mg
  • Magnesiummore is better
    4.48 mg
    14.46 mgWIN
  • Vitamin Cmore is better
    0.3 mg
    12.29 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Apples, canned vs Pomegranate, raw · Foodatron