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

Fresh Pomegranate (Raw Arils) vs. Hass Avocado (Raw)

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

Comparing:
Fresh Pomegranate (Raw Arils)
Hass Avocado (Raw)
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 →
Hass Avocado (Raw) →

Per 100g edible portion, fresh Hass avocado delivers 160 kcal, 14.7g total fat (9.8g MUFA / oleic acid, 1.8g PUFA, 2.1g SFA), 8.5g carbohydrates with 6.7g dietary fiber (1.8g net carbs), 2.0g protein, 485mg potassium, and zero cholesterol.

View full Hass Avocado (Raw) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Fresh Pomegranate (Raw Arils)
Hass Avocado (Raw)
Energy / Calories
83 kcal (347 kJ) kcal 160 kcal (670 kJ) kcal
Carbohydrates
18.7 g (Net Carbs: 14.7 g) g 8.5 g (Net Carbs: 1.8 g) g
Dietary Fiber
4.0 g g 6.7 g (79% of total carbs) g
Total Sugars
13.7 g g 0.66 g (Virtually sugar-free) g
Protein
1.67 g g 2.0 g g
Total Fat
1.17 g (Aril seed contains CLA punicic acid) g 14.7 g (9.8g Oleic MUFA, 1.8g Linoleic PUFA, 2.1g Saturated) g
Potassium
236 mg mg 485 mg (10% DV / Higher than bananas) mg
Vitamin C
10.2 mg mg 10.0 mg (11% DV) mg
Glycemic Index (GI)
53 (Low GI) 15 (Near-Zero GI / Keto Staple)
Water Content
77.9 % % 73.2 % %

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