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  6. Plantain vs. Pomegranate

Plantain vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between Plantain and Pomegranate

  • Plantain is richer in Vitamin B6, and Potassium, yet Pomegranate is richer in Vitamin K, Copper, and Fiber.
  • Daily need coverage for Vitamin K from Pomegranate is 13% higher.
  • Plantain contains 3 times more Vitamin B6 than Pomegranate. Plantain contains 0.24mg of Vitamin B6, while Pomegranate contains 0.075mg.

Food types used in this article are Plantains, cooked and Pomegranates, raw.

Infographic

Plantain vs Pomegranate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plantain
Plantain
4
:
6
Pomegranate
Pomegranate
Contains more Iron +93.3%
Contains more Magnesium +166.7%
Contains more Potassium +97%
Contains more Selenium +180%
Contains more Calcium +400%
Contains more Phosphorus +28.6%
Contains less Sodium -40%
Contains more Zinc +169.2%
Contains more Copper +139.4%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Iron +93.3%
Contains more Magnesium +166.7%
Contains more Potassium +97%
Contains more Selenium +180%
Contains more Calcium +400%
Contains more Phosphorus +28.6%
Contains less Sodium -40%
Contains more Zinc +169.2%
Contains more Copper +139.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plantain
Plantain
4
:
6
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin B3 +158%
Contains more Vitamin B6 +220%
Contains more Vitamin E +361.5%
Contains more Vitamin B1 +45.7%
Contains more Vitamin B5 +61.8%
Contains more Folate +46.2%
Contains more Vitamin K +2242.9%
Equal in Vitamin C - 10.2
Equal in Vitamin B2 - 0.053
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +158%
Contains more Vitamin B6 +220%
Contains more Vitamin E +361.5%
Contains more Vitamin B1 +45.7%
Contains more Vitamin B5 +61.8%
Contains more Folate +46.2%
Contains more Vitamin K +2242.9%
Equal in Vitamin C - 10.2
Equal in Vitamin B2 - 0.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
2
:
3
Pomegranate
Pomegranate
Contains more Carbs +66.6%
Contains more Protein +111.4%
Contains more Fats +550%
Contains more Water +15.8%
Equal in Other - 0.53
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Carbs +66.6%
Contains more Protein +111.4%
Contains more Fats +550%
Contains more Water +15.8%
Equal in Other - 0.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain
Plantain
1
:
2
Pomegranate
Pomegranate
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +520%
Contains more Polyunsaturated fat +139.4%
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +520%
Contains more Polyunsaturated fat +139.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Pomegranate
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain Pomegranate Opinion
Net carbs 28.85g 14.7g Plantain
Protein 0.79g 1.67g Pomegranate
Fats 0.18g 1.17g Pomegranate
Carbs 31.15g 18.7g Plantain
Calories 116kcal 83kcal Plantain
Sugar 14g 13.67g Pomegranate
Fiber 2.3g 4g Pomegranate
Calcium 2mg 10mg Pomegranate
Iron 0.58mg 0.3mg Plantain
Magnesium 32mg 12mg Plantain
Phosphorus 28mg 36mg Pomegranate
Potassium 465mg 236mg Plantain
Sodium 5mg 3mg Pomegranate
Zinc 0.13mg 0.35mg Pomegranate
Copper 0.066mg 0.158mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 1.4µg 0.5µg Plantain
Vitamin A 909IU 0IU Plantain
Vitamin A RAE 45µg 0µg Plantain
Vitamin E 0.13mg 0.6mg Pomegranate
Vitamin C 10.9mg 10.2mg Plantain
Vitamin B1 0.046mg 0.067mg Pomegranate
Vitamin B2 0.052mg 0.053mg Pomegranate
Vitamin B3 0.756mg 0.293mg Plantain
Vitamin B5 0.233mg 0.377mg Pomegranate
Vitamin B6 0.24mg 0.075mg Plantain
Folate 26µg 38µg Pomegranate
Vitamin K 0.7µg 16.4µg Pomegranate
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.069g 0.12g Plantain
Monounsaturated Fat 0.015g 0.093g Pomegranate
Polyunsaturated fat 0.033g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain
16%
Pomegranate
Minerals Daily Need Coverage Score
13%
Plantain
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 37)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.