Apple vs Pomegranate
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Apple | Pomegranate |
|---|---|---|
| Calories | 52kcal | 83kcal |
| Protein | 0.3g | 1.7g |
| Carbs | 13.8g | 18.7g |
| Fat | 0.2g | 1.2g |
| Fiber | 2.4g | 4g |
| Sugar | 10.4g | 13.7g |
| Sodium | 1mg | 3mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Apple has 31 fewer calories per 100g than Pomegranate (60% less).
- Pomegranate delivers more protein (1.7g vs 0.3g per 100g).
- Pomegranate has more fiber (4g vs 2.4g).
- Apple contains less fat (0.2g vs 1.2g).
- Apple has less sugar (10.4g vs 13.7g).
Apple
Apples are rich in soluble fiber (pectin), which supports gut health and helps regulate blood sugar. They contain quercetin and other polyphenols linked to lower risk of cardiovascular disease. The peel holds most of the fiber and antioxidants, so eat them unpeeled when possible.
View Apple nutrition →Pomegranate
Pomegranate arils are loaded with punicalagins and anthocyanins — potent antioxidants studied for heart and anti-inflammatory benefits. They also provide fiber and vitamin C, though they are more sugar-dense than berries.
View Pomegranate nutrition →Track Apple & Pomegranate in Kairo
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