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Pomegranate vs. Plantain — In-Depth Nutrition Comparison

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The main differences between Pomegranate and Plantain

  • Pomegranate is richer in Vitamin K, Copper, and Fiber, yet Plantain is richer in Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin K from Pomegranate is 13% higher.
  • Pomegranate contains 2 times more Copper than Plantain. Pomegranate contains 0.158mg of Copper, while Plantain contains 0.066mg.

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

Infographic

Pomegranate vs Plantain infographic
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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.
Contains more Calcium +400%
Contains more Phosphorus +28.6%
Contains less Sodium -40%
Contains more Zinc +169.2%
Contains more Copper +139.4%
Contains more Iron +93.3%
Contains more Magnesium +166.7%
Contains more Potassium +97%
Contains more Selenium +180%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +400%
Contains more Phosphorus +28.6%
Contains less Sodium -40%
Contains more Zinc +169.2%
Contains more Copper +139.4%
Contains more Iron +93.3%
Contains more Magnesium +166.7%
Contains more Potassium +97%
Contains more Selenium +180%

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.
:
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +158%
Contains more Vitamin B6 +220%
Equal in Vitamin C - 10.9
Equal in Vitamin B2 - 0.052
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +158%
Contains more Vitamin B6 +220%
Equal in Vitamin C - 10.9
Equal in Vitamin B2 - 0.052

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Plantain
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 Pomegranate Plantain Opinion
Net carbs 14.7g 28.85g Plantain
Protein 1.67g 0.79g Pomegranate
Fats 1.17g 0.18g Pomegranate
Carbs 18.7g 31.15g Plantain
Calories 83kcal 116kcal Plantain
Sugar 13.67g 14g Pomegranate
Fiber 4g 2.3g Pomegranate
Calcium 10mg 2mg Pomegranate
Iron 0.3mg 0.58mg Plantain
Magnesium 12mg 32mg Plantain
Phosphorus 36mg 28mg Pomegranate
Potassium 236mg 465mg Plantain
Sodium 3mg 5mg Pomegranate
Zinc 0.35mg 0.13mg Pomegranate
Copper 0.158mg 0.066mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0.5µg 1.4µg Plantain
Vitamin A 0IU 909IU Plantain
Vitamin A RAE 0µg 45µg Plantain
Vitamin E 0.6mg 0.13mg Pomegranate
Vitamin C 10.2mg 10.9mg Plantain
Vitamin B1 0.067mg 0.046mg Pomegranate
Vitamin B2 0.053mg 0.052mg Pomegranate
Vitamin B3 0.293mg 0.756mg Plantain
Vitamin B5 0.377mg 0.233mg Pomegranate
Vitamin B6 0.075mg 0.24mg Plantain
Folate 38µg 26µg Pomegranate
Vitamin K 16.4µg 0.7µg 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 0.12g 0.069g Plantain
Monounsaturated Fat 0.093g 0.015g Pomegranate
Polyunsaturated fat 0.079g 0.033g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Plantain
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
16%
Pomegranate
18%
Plantain
Minerals Daily Need Coverage Score
14%
Pomegranate
13%
Plantain

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