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Nutritional Profile of Raw Pomegranates - Care Omnia Nutrition
We got 44 nutritional values in our nutrition profile for Raw Pomegranates.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for two nutrients.
These are
- Campesterol (Other Micronutrients)
- beta-Sitosterol (Other Micronutrients)
Also, when compared to all foods, it ranks high (Top 250) for one additional nutrient:
- Fiber, total dietary (Carbohydrates)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Fruits and Berries) shows that it ranks top-of-the-line (Top 10) for three nutrients.
These are
- Campesterol (Other Micronutrients)
- beta-Sitosterol (Other Micronutrients)
- Folate, DFE (Water-soluble Vitamins)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for six additional nutrients.
With the highest ranking of them being
- Folate, food (Water-soluble Vitamins)
- Folate, total (Water-soluble Vitamins)
- Lauric Acid (12:0) (Saturated Fats)
- Phylloquinone (Fat-soluble Vitamins)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Raw Pomegranates
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Raw Pomegranates
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Raw Pomegranates
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Raw Pomegranates
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Raw Pomegranates
In food category: Fruits and Berries
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 18.7 g | 5.3 g | 188 | 1182 |
| Fiber, total dietary | 4 g | 1.1 g | 40 | 208 |
| Sugars (Total incl. NLEA) | 13.7 g | 3.9 g | 171 | 694 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 93 mg | 26.4 mg | 72 | 2748 |
| Fatty Acids, total polyunsaturated | 79 mg | 22.4 mg | 113 | 2436 |
| Fatty Acids, total saturated | 120 mg | 34 mg | 60 | 2687 |
| Total Lipid (Fat) | 1.2 g | 331.7 mg | 45 | 1631 |
| Saturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Lauric Acid (12:0) | 6 mg | 1.7 mg | 19 | 704 |
| Myristic Acid (14:0) | 6 mg | 1.7 mg | 31 | 1144 |
| Palmitic Acid (16:0) | 70 mg | 19.8 mg | 62 | 2206 |
| Stearic Acid (18:0) | 38 mg | 10.8 mg | 44 | 1653 |
| Monounsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 77 mg | 21.8 mg | 79 | 2735 |
| Palmitoleic Acid (16:1) | 12 mg | 3.4 mg | 36 | 971 |
| Paullinic Acid (20:1) | 4 mg | 1.1 mg | 25 | 470 |
| Polyunsaturated Fats (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 79 mg | 22.4 mg | 89 | 2315 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 1.7 g | 473.4 mg | 52 | 1452 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 38 µg | 10.8 µg | 10 | 417 |
| Folate, food | 38 µg | 10.8 µg | 11 | 251 |
| Folate, total | 38 µg | 10.8 µg | 11 | 347 |
| Niacin | 293 µg | 83.1 µg | 181 | 2238 |
| Pantothenic Acid | 377 µg | 106.9 µg | 27 | 811 |
| Riboflavin | 53 µg | 15 µg | 68 | 758 |
| Thiamin | 67 µg | 19 µg | 42 | 817 |
| Vitamin B6 | 75 µg | 21.3 µg | 96 | 906 |
| Vitamin C | 10.2 mg | 2.9 mg | 133 | 521 |
| Fat-soluble Vitamins (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 600 µg | 170.1 µg | 47 | 583 |
| Phylloquinone | 16.4 µg | 4.6 µg | 22 | 758 |
| Minerals (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 10 mg | 2.8 mg | 58 | 541 |
| Copper, Cu | 158 µg | 44.8 µg | 58 | 691 |
| Iron, Fe | 300 µg | 85 µg | 103 | 898 |
| Magnesium, Mg | 12 mg | 3.4 mg | 49 | 359 |
| Manganese, Mn | 119 µg | 33.7 µg | 80 | 911 |
| Phosphorus, P | 36 mg | 10.2 mg | 45 | 637 |
| Potassium, K | 236 mg | 66.9 mg | 90 | 662 |
| Selenium, Se | 0.5 µg | 0.1 µg | 24 | 693 |
| Sodium, Na | 3 mg | 850.5 µg | 62 | 1156 |
| Zinc, Zn | 350 µg | 99.2 µg | 32 | 892 |
| Other Micronutrients (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| beta-Sitosterol | 4 mg | 1.1 mg | 2 | 70 |
| Campesterol | 1 mg | 283.5 µg | 2 | 43 |
| Choline | 7.6 mg | 2.2 mg | 54 | 1080 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 77.9 g | 22.1 g | 167 | 761 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 530 mg | 150.3 mg | 61 | 618 |
| Kcal (Energy) | 83 kcal | 23.5 kcal | 123 | 606 |
| KJ (Energy) | 346 kj | 98.1 kj | 73 | 833 |
Foods Available Online
We searched Amazon for "Pomegranates" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Raw Pomegranates
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Cup Arils (seed/juice Sacs) | 87.0 g | 3.1 oz |
| Pomegranate (4" Dia) | 282.0 g | 9.9 oz |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
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