Comparison
Pomegranate Seeds (arils) vs Dates (Medjool): Fiber Comparison
Pomegranate Seeds (arils) carries more fiber per serving — 7.0g versus 5.4g for Dates (Medjool). Here's the full breakdown.
Pomegranate Seeds (arils)
7.0g
per 1 cup (174g)
Soluble1.5g
Insoluble5.5g
Calories144
Protein3.0g
Dates (Medjool)
5.4g
per 3 dates (75g)
Soluble1.5g
Insoluble3.9g
Calories200
Protein1.6g
The verdict
Pomegranate Seeds (arils) delivers 1.6g more fiber than Dates (Medjool) per serving, a 30% difference. The edible seeds inside the arils are where the fiber comes from, which is why pomegranate juice carries almost none of it.
Pomegranate Seeds (arils): 7.0g/serving
Dates (Medjool): 5.4g/serving
Difference: 1.6g
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