# item.guide
Side-by-Side Comparison Fresh Fruits & Berries

Fresh Pomegranate (Raw Arils) vs. Gala / Fuji Apple (Raw with Skin)

Comparing 2 standards across 10 specifications. 10 key differences identified.

Comparing:
Fresh Pomegranate (Raw Arils)
Gala / Fuji Apple (Raw with Skin)
Fresh Pomegranate (Raw Arils) →

Per 100g fresh pomegranate arils, it provides 83 kcal, 18.7g carbohydrates (4.0g dietary fiber / 13.7g sugars / 14.7g net carbs), 1.67g protein, 1.17g fat (rich in punicic acid), 236mg potassium, and punicalagin ellagitannins with a Glycemic Index of 53.

View full Fresh Pomegranate (Raw Arils) spec sheet →
Gala / Fuji Apple (Raw with Skin) →

Per 100g edible portion, fresh raw apple with skin provides 52 kcal, 13.8g carbohydrates (2.4g dietary fiber / 10.4g sugars), 0.26g protein, 0.17g fat, 4.6mg Vitamin C, 107mg potassium, and rich quercetin polyphenols with a Glycemic Index of 36.

View full Gala / Fuji Apple (Raw with Skin) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Fresh Pomegranate (Raw Arils)
Gala / Fuji Apple (Raw with Skin)
Energy / Calories
83 kcal (347 kJ) kcal 52 kcal (218 kJ) kcal
Carbohydrates
18.7 g (Net Carbs: 14.7 g) g 13.8 g g
Dietary Fiber
4.0 g g 2.4 g (Rich in soluble pectin) g
Total Sugars
13.7 g g 10.4 g (5.90g fructose, 2.40g glucose, 2.07g sucrose) g
Protein
1.67 g g 0.26 g g
Total Fat
1.17 g (Aril seed contains CLA punicic acid) g 0.17 g g
Potassium
236 mg mg 107 mg (2% DV) mg
Vitamin C
10.2 mg mg 4.6 mg (5% DV) mg
Glycemic Index (GI)
53 (Low GI) 36 (Low GI)
Water Content
77.9 % % 85.6 % %

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