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Dates (Medjool) vs Pomegranate
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Dates (Medjool) | Pomegranate |
|---|---|---|
| Calories | 277kcal | 83kcal |
| Protein | 1.8g | 1.7g |
| Carbs | 75g | 18.7g |
| Fat | 0.2g | 1.2g |
| Fiber | 6.7g | 4g |
| Sugar | 66.5g | 13.7g |
| Sodium | 1mg | 3mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pomegranate has 194 fewer calories per 100g than Dates (Medjool) (234% less).
- Dates (Medjool) delivers more protein (1.8g vs 1.7g per 100g).
- Dates (Medjool) has more fiber (6.7g vs 4g).
- Dates (Medjool) contains less fat (0.2g vs 1.2g).
- Pomegranate has less sugar (13.7g vs 66.5g).
Dates (Medjool)
Dates are a whole-food concentrated sweetener — very high in natural sugars but bundled with fiber, potassium and magnesium. A common natural sweetener in baking, they raise blood sugar less sharply than refined sugar thanks to their fiber.
View Dates (Medjool) 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 Dates (Medjool) & Pomegranate in Kairo
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