:max_bytes(150000):strip_icc()/VWH-Persimmon-vs-Pomegranate-26f3bd1d8ce24c2e921793e7585d14c3.jpeg?w=780&resize=780,470&ssl=1 "Which is best for fiber and antioxidants?")
Key takeaways
- Both persimmons and pomegranates provide natural sugars, fiber, vitamin C and antioxidants.
- Pomegranate seeds contain more fiber than a persimmon, while pomegranate juice contains less.
- Each fruit provides different antioxidants and may have various health benefits.
Persimmons and pomegranates are colorful fruits available fresh in winter. Each of these fruits provides essential nutrients, fiber and antioxidants.
How do fiber and nutrients compare in persimmons and pomegranates?
Persimmons and pomegranates provide many vitamins and minerals that your body uses for different functions.
| Khaki | Pomegranate seeds | Pomegranate juice | |
|---|---|---|---|
| Size | 1 fruit, 169 grams (g) | 1 cup, 140 g | 1 cup, 240 g |
| Calories | 118 | 120 | 130 |
| Sugar | 21.1 g (42% of Daily Value) | 14 g (28% of daily value) | 30 g (60% daily value) |
| Protein | 0.97 g (2% daily value) | 2 g (4% daily value) | 1 g (2% daily value) |
| Fiber | 6 g (22% of daily value) | 11.1 g (40% of daily value) | 0.96 g (3% daily value) |
| Vitamin C | 12.6 milligrams (mg) (14% of the daily value) | 15 mg (17% of daily value) | THAT |
| Iron | 0.25 mg (1% of daily value) | 0.71 mg (4% daily value) | THAT |
| Calcium | 13.4 mg (1% daily value) | 19.6 mg (2% daily value) | THAT |
| Potassium | 270.5 mg (6% daily value) | THAT | THAT |
| Phosphorus | 28.6 mg (2% daily value) | THAT | THAT |
Comparisons include:
- Persimmons and pomegranates are sources of natural sugars, fiber and vitamin C.
- Pomegranate seeds are an excellent source of fiber, with 1 cup providing 40% of the recommended daily value, almost double that found in a persimmon.
- Pomegranate juice contains less fiber, vitamin C and calcium than pomegranate seeds or persimmons. Also check that a pomegranate juice product is 100% juice and contains no added sugar.
- Persimmons provide potassium and phosphorus, while pomegranates do not provide significant amounts of these minerals.
How do their possible health benefits compare?
Researchers are discovering many health benefits from eating persimmons or pomegranates.
Health benefits of persimmon or pomegranate:
- Pomegranates: Anti-inflammatory, antihypertensive (helps reduce high blood pressure), antidiabetic
- Khaki: Protection of the liver, reduction of lipids (fat in the blood), neuroprotection, maintenance of intestinal health, anti-inflammatory, antibacterial
What antioxidants do they provide?
These two fruits provide antioxidants. Antioxidants are natural compounds that neutralize cell-destroying molecules (free radicals) and help prevent disease and maintain health.
Several vitamins and minerals, including vitamin C, potassium and phosphorus, have antioxidant properties. Several other antioxidants have been identified in different foods.
Some of the antioxidants you can get from eating persimmons and pomegranates include:
- Pomegranates: Tannins (punicalagin and other ellagitannins), flavonoids (flavonols, proanthocyanidins and anthocyanidins) and phenolic acids (gallic, ellagic, caffeic, ferulic and cinnamic acids)
- Khaki: Flavonoids, terpenoids, tannins, beta-carotene
There are many antioxidant molecules and there are currently no specific recommendations regarding the amount or types of antioxidants you should aim for in your diet. It’s good to eat a variety of fruits and vegetables to obtain a range of antioxidants.
Do they have side effects?
Pomegranates or persimmons have very few side effects. Most people do not experience any unpleasant effects from eating these fruits.
| Possible side effects | Khaki | Grenade |
|---|---|---|
| Allergic reaction | Yes | Yes |
| Diverticulitis flare-up | No | Yes |
| Poorly absorbed | Yes | No |
How to Prepare and Eat Persimmon and Pomegranate
Persimmon and pomegranate are usually available fresh during the winter months, and sometimes you can find them in their fresh form at other times of the year. You can also find canned or frozen pomegranates or persimmons any time of year.
Khaki
This orange-colored fruit has a thin outer skin. It can be cut and eaten with or without the skin. Persimmon can also be blended and added to smoothies or juices.
Persimmon has a mild, sweet flavor when eaten ripe. It can have a dry, chalky flavor if eaten before it is ripe.
Grenade
This fruit has a thick outer layer that can be cut and peeled. The fruit contains juice, as well as pockets of pomegranate seeds (arils) that can be removed and eaten.
Pomegranate seeds have a soft, red, juicy outer layer surrounding the hard inner layer. Pomegranate seeds are too difficult to mix and are usually sprinkled whole on foods, such as yogurt, salads or cold pastas.
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:max_bytes(150000):strip_icc()/probiotic-food-11857096-final-4950e340e3e147b2b21bd9ac58efd945.jpg?w=390&resize=390,220&ssl=1 "10 probiotic foods for a healthier gut")
