Minerals are important ingredients that make pomegranate nutritious and healthy.
Pomegranate is rich in Copper, Potassium, Manganese, and Phosphorous. You will get the befits of Magnesium, Zinc, Iron, Calcium, and selenium in smaller quantities. But the pomegranate is not a dietary source of fluoride and sodium.
Let us check the various vitamin content of Pomegranate.
Minerals in Raw Pomegranate, pomegranate arils.
| ½ Cup Pomegranate Arils (87 grams) | %DV | Pomegranate (100 grams)serving | %DV | Raw Pomegranate (282grams) | %DV | |
| Calcium | 8.7 mg | 1 % | 10.0 mg | 1 % | 28.2 mg | 3 % |
| Iron | 0.3 mg | 1 % | 0.6 mg | 2 % | 0.8 mg | 5 % |
| Magnesium | 10.4 mg | 3 % | 12.0 mg | 4 % | 33.8 mg | 8 % |
| Phosphorous | 31.3mg | 3 % | 36.0 mg | 4 % | 102 mg | 10 % |
| Potassium | 205 mg | 6 % | 236 mg | 7 % | 666 mg | 19 % |
| Sodium | 2.6 mg | 0 % | 3 mg | 0 % | 8.5 mg | 0 % |
| Zinc | 0.3 mg | 2 % | 0.4 mg | 2 % | 1.0 mg | 7 % |
| Copper | 0.1 mg | 7 % | 0.2mg | 8 % | 0.4 mg | 22 % |
| Manganese | 0.1 mg | 5 % | 0.1mg | 6 % | 0.3 mg | 17 % |
| Selenium | 0.4 mcg | 1 % | 0.5 mcg | 1 % | 1.4 mcg | 2 % |
| Fluoride | 0 | 0 | 0% |
In the above-mentioned table, you can see how much mineral content are there in different types of serving of pomegranate fruit.
It is important to also know how much of your minerals content requirement will be fulfilled by the minerals present in Pomegranate.
Mineral content of ½ Cup Pomegranate Arils with seeds.
A 1/2 cup of pomegranate arils will be 87 grams of pomegranate.
A 1/2 cup of pomegranate arils will fulfill 7% of daily copper requirements, 6% RDA of potassium, 5% RDA of manganese, 3% RDA of phosphorous and magnesium, and 2 % RDA of Zinc, 1 % RDA of Selenium, Calcium, and Iron.
You will not dietary minerals like Sodium and fluoride.
Mineral content of 100 grams of Pomegranate.
A 100 grams of Pomegranate is commonly used in recipes. While cooking and adding pomegranate, which I must say is a great addition.
You will come across many recipes which mention 100 grams serving of pomegranate. So for that for your quick reference, this paragraph will help you.
A 100 grams serving of pomegranate contains 0.2 mg of copper, which will fulfill 8% of RDA, 236 mg of potassium 7% RDA, 0.1mg of manganese 6% RDA,12 mg of magnesium 4% RDA, 36 mg of Phosphorous 4% RDA, 0.6 mg Iron 2% RDA, 0.4 mg Zinc 2 % RDA,1% RDA of Calcium, and selenium.
Mineral content of 282 grams of Pomegranate.
A raw pomegranate weighs 250 grams to 300 grams on average. The mineral content of these pomegranate servings is maximum.
A 282 gram serving of pomegranate contains 0.4 mg of copper, which will fulfill 22% of RDA, 666 mg of potassium 19% RDA, 0.3mg of manganese 17 % RDA, 102 mg of Phosphorous 10 % RDA, 33.8mg of magnesium 8% RDA, 1 mg of Zinc 7 % RDA, 0.8 mg Iron 5% RDA, 28.2 mg of Calcium 3 % RDA and 1.4 mcg of selenium 2% of RDA.
Is’t this great.
To check different varieties of pomegranate check out the link.
You will get multiple minerals from pomegranate, so you must add pomegranate into your diet. Sou
Now let us check how many minerals you can have in a pomegranate Juice.
Minerals in Pomegranate Juice
| 1 ounce (28grams) | % DV( 1fl) | 1 US Cup (8fl)(224grams) | % DV( 1fl) | |
| Calcium | 2.8 mg | 0.4% | 22.4 mg | 2% |
| Iron | 0.1 mg | 0.1 % | 0.8 mg | 5 % |
| Magnesium | 3.4 mg | 1 % | 27.2 mg | 8 % |
| Phosphorous | 10.1 mg | 1 % | 80.8 mg | 8% |
| Potassium | 66.1 mg | 2% | 528.8 mg | 16% |
| Sodium | 0.8 mg | 0% | 6.4 mg | 0% |
| Zinc | 0.1 mg | 1% | 0.8 mg | 7 % |
| Copper | 0.0 mg | 0 % | 0.3 mg | 16 % |
| Manganese | 0.20mg | 2% | 0.2 mg | 12 % |
| Selenium | 0.1 mcg | 0% | 0.8mcg | 1 % |
| Flouride | — | — | — | — |
The above-mentioned table shows how many minerals you can have from pomegranate juice.
1 US cup is referred to as 8 fl.
Mineral quantity in 1 Cup (8fl) of Pomegranate Juice.
A 282 gram serving of pomegranate contains 0.3 mg of copper, which will fulfill 16% of RDA, 528.8 mg of potassium 16 % RDA, 0.2 mg of manganese 12 % RDA, 80.8 mg of Phosphorous 8 % RDA, 27.2 mg of magnesium 8% RDA, 0.8 mg of Zinc 7 % RDA, 0.8 mg Iron 5% RDA, 22.4 mg of Calcium 2 % RDA and 0.8 mcg of selenium 1% of RDA.
Now following our format we will go through each mineral one by one.
Calcium in Pomegranate Juice and arils with seed.
| Content (mg) | Content %DV | |
| ½ Cup of pomegranate Arils | 8.7 mg | 1 % |
| 100 gms of pomegranate serving | 10 mg | 2% |
| 1 raw pomegranate (282 grams) | 28.2 mg | 3 % |
| 1 fl of pomegranate juice | 2.8 mg | 0.4% |
| 1 US Cup of Pomegranate Juice | 23.2 mg | 2 % |
A 1/2 cup of pomegranate arils with seeds contains 8.7 mg of Calcium which fulfills 1 % RDA, a 100 grams serving of pomegranate contains 10 mg of calcium with 2 % RDA, a raw pomegranate 282 grams contains 28.2 mg of Calcium with 3%RDA. One cup of pomegranate juice contains 23.2 mg of calcium with 2% of RDA.
Iron in Pomegranate Juice and arils with seed.
| Content (mg) | %DV | |
| ½ Cup of pomegranate Arils | 0.3 mg | 0.6 % |
| 100 gms of pomegranate serving | 0.6 mg | 1% |
| 1 raw pomegranate (282 grams) | 10.8mg | 5 % |
| 1 fl of pomegranate juice | 0.1 mg | 0.1% |
| 1 US Cup of Pomegranate Juice | 0.7 mg | 3 % |
A 1/2 cup of pomegranate arils with seeds contains 0.3 mg of Iron which fulfills 0.6 % RDA, a 100 grams serving of pomegranate contains 0.6 mg of iron with 1% RDA, a raw pomegranate 282 grams of iron contains 10.8 mg with 5 % RDA. One cup of pomegranate juice contains 0.7 mg of iron with 3% of RDA.
Magnesium in Pomegranate Juice and arils with seed.
| Content (mg) | %DV | |
| ½ Cup of pomegranate Arils | 10.4 mg | 3 % |
| 100 gms of pomegranate serving | 12.0 mg | 4 % |
| 1 raw pomegranate (282 grams) | 33.8 mg | 8 % |
| 1 fl of pomegranate juice | 3.4 mg | 1% |
| 1 US Cup of Pomegranate Juice | 27.2 mg | 8 % |
A 1/2 cup of pomegranate arils with seeds contains 10.4 mg of magnesium which fulfills 3 % RDA, a 100 grams serving of pomegranate contains 12 mg of magnesium with 4% RDA, a raw pomegranate 282 grams contains 33.8 mg of magnesium with 8 % RDA. One cup of pomegranate juice contains 27.2 mg of magnesium with 8% of RDA.
Phosphorous in Pomegranate Juice and Arils with seed.
| Content (mg) | %DV | |
| ½ Cup of pomegranate Arils | 31.3 mg | 3 % |
| 100 gms of pomegranate serving | 36 mg | 4 % |
| 1 raw pomegranate (282 grams) | 102 mg | 10 % |
| 1 fl of pomegranate juice | 10.1 mg | 1% |
| 1 US Cup of Pomegranate Juice | 80.8 mg | 8 % |
A 1/2 cup of pomegranate arils with seeds contains 31.3 mg of phosphorous which fulfills 3 % RDA, a 100 grams serving of pomegranate contains 36 mg of phosphorous with 4% RDA, a raw pomegranate 282 grams contains 102 mg of phosphorous with 10 % RDA. One cup of pomegranate juice contains 80.8 mg of phosphorous with 8 % of RDA.
Potassium in Pomegranate Juice and Arils with seed.
A 1/2 cup of pomegranate arils with seeds contains 205 mg of potassium which fulfills 6 % RDA, a 100 grams serving of pomegranate contains 236 mg of potassium with 7 % RDA, a raw pomegranate 282 grams contains 666 mg of potassium with 19 % RDA and one cup of pomegranate juice contains 528.8 mg of potassium with 16 % of RDA.
| Content (mg) | %DV | |
| ½ Cup of pomegranate Arils | 205 mg | 6 % |
| 100 gms of pomegranate serving | 236 mg | 7 % |
| 1 raw pomegranate (282 grams) | 666 mg | 19 % |
| 1 fl of pomegranate juice | 66.1 mg | 2% |
| 1 US Cup of Pomegranate Juice | 528.8 mg | 16 % |
Zinc in Pomegranate Juice and Arils with seed.
A 1/2 cup of pomegranate arils with seeds contains 0.3 mg of Zinc which fulfills 2 % RDA, a 100 grams serving of pomegranate contains 0.4 mg of Zinc with 2 % RDA, a raw pomegranate 282 grams contains 1 mg of Zinc with 7 % RDA and one cup of pomegranate juice contains 0.8 mg of Zinc with 8 % of RDA.
| Content (mg) | %DV | |
| ½ Cup of pomegranate Arils | 0.3 mg | 2 % |
| 100 gms of pomegranate serving | 0.4 mg | 2 % |
| 1 raw pomegranate (282 grams) | 1.0 mg | 7 % |
| 1 fl of pomegranate juice | 0.1 mg | 1% |
| 1 US Cup of Pomegranate Juice | 0.8 mg | 8 % |
Copper in Pomegranate Juice and Arils with seed.
A 1/2 cup of pomegranate arils with seeds contains 0.1 mg of Copper which fulfills 7 % RDA, a 100 grams serving of pomegranate contains 0.2 mg of Copper with 8 % RDA, a raw pomegranate 282 grams contains 0.4 mg of Copper with 22 % RDA. One cup of pomegranate juice contains 0.3 mg of Copper with 16 % of RDA.
| Content (mg) | %DV | |
| ½ Cup of pomegranate Arils | 0.1 mg | 7 % |
| 100 gms of pomegranate serving | 0.2 mg | 8 % |
| 1 raw pomegranate (282 grams) | 0.4 mg | 22 % |
| 1 fl of pomegranate juice | 0.0 mg | 0% |
| 1 US Cup of Pomegranate Juice | 0.3 mg | 16 % |
Manganese in Pomegranate Juice and Arils with seed.
A 1/2 cup of pomegranate arils with seeds contains 0.1 mg of Manganese which fulfills 5% RDA, a 100 grams serving of pomegranate contains 0.12 mg of Manganese with 6 % RDA, a raw pomegranate 282 grams contains 0.3 mg of Manganese with 17 % RDA. One cup of pomegranate juice contains 0.2 mg of Manganese with 12 % of RDA.
| Content (mg) | %DV | |
| ½ Cup of pomegranate Arils | 0.1 mg | 5 % |
| 100 gms of pomegranate serving | 0.12 mg | 6 % |
| 1 raw pomegranate (282 grams) | 0.3mg | 17 % |
| 1 fl of pomegranate juice | 0.0 mg | 0% |
| 1 US Cup of Pomegranate Juice | 0.2 mg | 12 % |
Selenium in Pomegranate Juice and Arils with seed.
A 1/2 cup of pomegranate arils with seeds contains 0.4 mcg of Selenium which fulfills 1% RDA, a 100 grams serving of pomegranate contains 0.5 mcg of Selenium with 1 % RDA, a raw pomegranate 282 grams contains 1.4 mcg of Selenium with 2 % RDA. One cup of pomegranate juice contains 0.8 mcg of Selenium with 1 % of RDA.
| Content (mcg) | %DV | |
| ½ Cup of pomegranate Arils | 0.4 mcg | 1 % |
| 100 gms of pomegranate serving | 0.5 mg | 1 % |
| 1 raw pomegranate (282 grams) | 1.4 mcg | 2 % |
| 1 fl of pomegranate juice | 0.1 mcg | 0% |
| 1 US Cup of Pomegranate Juice | 0.8 mcg | 1 % |
Sodium in Pomegranate Juice and Arils with seed.
A 1/2 cup of pomegranate arils with seeds contains 2.6mg of Sodium, a 100 grams serving of pomegranate contains 3 mg of Sodium, and a raw pomegranate 282 grams contains 8.5 mg of Sodium and one cup of pomegranate juice contains 6.4 mg of Sodium.
| Content (mg) | %DV | |
| ½ Cup of pomegranate Arils | 2.6 mg | 0 % |
| 100 gms of pomegranate serving | 3 mg | 0 % |
| 1 raw pomegranate (282 grams) | 8.5 mg | 0 % |
| 1 fl of pomegranate juice | 0.8 mg | 0 % |
| 1 US Cup of Pomegranate Juice | 6.4 mg | 0 % |