Avocados (Raw)vsPomegranates (Raw)
Avocados (Raw) has 160 calories and 2.0g protein per 100g. Pomegranates (Raw) has 83 calories and 1.7g protein per 100g Avocados (Raw) has more protein, Pomegranates (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Avocados (Raw) vs Pomegranates (Raw)
Go with Pomegranates (Raw) at just 83 kcal per 100g — 48% fewer calories.
Avocados (Raw) will keep you satisfied longer with 6.7g fiber, 14.7g fat — fat and protein slow digestion while fiber adds bulk.
Pomegranates (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
Avocados (Raw) provides 485mg of potassium per 100g — important for muscle function and hydration.
Avocados (Raw) has only 8.5g carbs per 100g — the clear choice for low-carb diets.
Avocados (Raw) edges ahead overall with more fiber, less sugar, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Avocados All Commercial Varieties | Pomegranates | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 160kcal8% | 83kcal4% | +77kcal |
| Protein | 2.0g4% | 1.7g3% | +0.33g |
| Total Fat | 15g19% | 1.2g2% | +14g |
| Saturated Fat | 2.1g11% | 0.12g1% | +2.0g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.5g3% | 19g7% | <0.1g |
| Dietary Fiber | 6.7g24% | 4.0g14% | +2.7g |
| Sugars | 0.66g | 14g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 7.0mcg1% | 0mcg0% | +7.0mcg |
| Vitamin C | 10mg11% | 10mg11% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.1mg14% | 0.60mg4% | +1.5mg |
| Vitamin K | 21mcg18% | 16mcg14% | +4.6mcg |
| Vitamin B6 | 0.26mg15% | <0.1mg4% | +0.18mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 81mcg20% | 38mcg10% | +43mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg6% | — |
| Riboflavin (B2) | 0.13mg10% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 1.7mg11% | 0.29mg2% | +1.4mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 3.0mg0% | +4.0mg |
| Calcium | 12mg1% | 10mg1% | +2.0mg |
| Iron | 0.55mg3% | 0.30mg2% | +0.25mg |
| Potassium | 485mg10% | 236mg5% | +249mg |
| Phosphorus | 52mg4% | 36mg3% | +16mg |
| Magnesium | 29mg7% | 12mg3% | +17mg |
| Zinc | 0.64mg6% | 0.35mg3% | +0.29mg |
| Copper | 0.19mg21% | 0.16mg18% | +<0.1mg |
| Manganese | 0.14mg6% | 0.12mg5% | +<0.1mg |
| Selenium | 0.40mcg1% | 0.50mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pomegranates (Raw) is significantly lower in calories at just 83 kcal per 100g compared to 160 kcal for Avocados (Raw) — that's 93% fewer calories, making Pomegranates (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Avocados (Raw) providing 2g and Pomegranates (Raw) providing 1.67g per 100g.
Fat: Pomegranates (Raw) is the leaner option with 1.17g of total fat per 100g compared to 14.7g. Pomegranates (Raw) has less saturated fat (0.12g vs 2.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Avocados (Raw): 7mcg vs 0mcg), Niacin (B3) (Avocados (Raw): 1.74mg vs 0.293mg), Vitamin E (Avocados (Raw): 2.07mg vs 0.6mg).
Key Minerals: Notable mineral differences include Magnesium (Avocados (Raw): 29mg vs 12mg), Sodium (Avocados (Raw): 7mg vs 3mg), Potassium (Avocados (Raw): 485mg vs 236mg).
Diet Suitability: Pomegranates (Raw) fits a low-fat diet. Both fit a low-sodium diet. Avocados (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Avocados (Raw) or Pomegranates (Raw)?
- Avocados (Raw) has more protein with 2g per 100g compared to 1.67g for Pomegranates (Raw).
- Which is lower in calories, Avocados (Raw) or Pomegranates (Raw)?
- Pomegranates (Raw) is lower in calories with 83 kcal per 100g versus 160 kcal.
- Is Avocados (Raw) or Pomegranates (Raw) healthier?
- It depends on your goals. Avocados (Raw) has 160 calories and 2g protein per 100g, while Pomegranates (Raw) has 83 calories and 1.67g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Avocados (Raw) or Pomegranates (Raw)?
- Pomegranates (Raw) is leaner with 1.17g of fat per 100g compared to 14.7g.
- Which has more fiber, Avocados (Raw) or Pomegranates (Raw)?
- Avocados (Raw) has more fiber with 6.7g per 100g compared to 4g.