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

Fresh Pomegranate (Raw Arils) vs. Medjool Dates (Raw Dried)

Comparing 2 standards across 11 specifications. 11 key differences identified.

Comparing:
Fresh Pomegranate (Raw Arils)
Medjool Dates (Raw Dried)
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 →
Medjool Dates (Raw Dried) →

Per 100g pitted Medjool dates, they deliver 277 kcal, 75.0g carbohydrates (6.7g dietary fiber / 66.5g sugars / 68.3g net carbs), 1.81g protein, 0.15g fat, 696mg potassium (15% DV), and 54mg magnesium with a low-to-medium Glycemic Index of 42.

View full Medjool Dates (Raw Dried) spec sheet →

Specification Comparison Table

11 Parameters
Parameter / Spec
Fresh Pomegranate (Raw Arils)
Medjool Dates (Raw Dried)
Energy / Calories
83 kcal (347 kJ) kcal 277 kcal (1,159 kJ) kcal
Carbohydrates
18.7 g (Net Carbs: 14.7 g) g 75.0 g (Net Carbs: 68.3 g) g
Dietary Fiber
4.0 g g 6.7 g g
Total Sugars
13.7 g g 66.5 g (31.9g glucose, 31.6g fructose, 0.5g sucrose) g
Protein
1.67 g g 1.81 g g
Total Fat
1.17 g (Aril seed contains CLA punicic acid) g 0.15 g g
Potassium
236 mg mg 696 mg (15% DV / Potassium super-food) mg
Glycemic Index (GI)
53 (Low GI) 42 (Low to Medium GI despite intense natural sweetness)
Water Content
77.9 % % 21.3 % %
Vitamin C
10.2 mg mg —
Magnesium
— 54 mg (13% DV) mg

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