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Nutritional Profile of Raw Pomegranates - Care Omnia Nutrition

Image of Raw Pomegranates
Pomegranates

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 quite high (Top 100) for two nutrients.

These are

Also, when compared to all foods, it ranks well (Top 250) for one additional nutrient:

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 great (Top 10) for three nutrients.

These are

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

You can find these and more nutrient rankings below.

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

18.7%
1.2%
1.7%
77.9%
Carbs
Fats
Protein
Water

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
Figure 2. Nutritional profile of raw pomegranates with 44 nutrient values.

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).

Common Serving Sizes Of Raw Pomegranates

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Cup Arils (seed/juice Sacs)87.0 g3.1 oz
Pomegranate (4" Dia)282.0 g9.9 oz
Figure 3. Common serving sizes of raw pomegranates

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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