Arborio rice vs. Pomegranate — In-Depth Nutrition Comparison
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How are arborio rice and pomegranate different?
- Arborio rice is higher in iron, selenium, manganese, vitamin B1, vitamin B3, and folate; however, pomegranate is richer in vitamin C, copper, and potassium.
- Daily need coverage for iron for arborio rice is 15% higher.
- Arborio rice contains 15 times more selenium than pomegranate. While arborio rice contains 7.5µg of selenium, pomegranate contains only 0.5µg.
Rice, white, short-grain, enriched, cooked and Pomegranates, raw are the varieties used in this article.
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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 IronIron | +386.7% |
| Contains more ZincZinc | +14.3% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +200% |
| Contains more SeleniumSelenium | +1400% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +807.7% |
| Contains more CopperCopper | +119.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +144.8% |
| Contains more Vitamin B3Vitamin B3 | +409.6% |
| Contains more FolateFolate | +55.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +231.3% |
| Contains more Vitamin B6Vitamin B6 | +27.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 4g | 16% | |
| Iron | 1.46mg | 0.3mg | 15% |
| Vitamin K | 16.4µg | 14% | |
| Selenium | 7.5µg | 0.5µg | 13% |
| Vitamin C | 0mg | 10.2mg | 11% |
| Copper | 0.072mg | 0.158mg | 10% |
| Manganese | 0.357mg | 0.119mg | 10% |
| Vitamin B1 | 0.164mg | 0.067mg | 8% |
| Vitamin B3 | 1.493mg | 0.293mg | 8% |
| Potassium | 26mg | 236mg | 6% |
| Folate | 59µg | 38µg | 5% |
| Vitamin E | 0.6mg | 4% | |
| Carbs | 28.73g | 18.7g | 3% |
| Vitamin B2 | 0.016mg | 0.053mg | 3% |
| Calories | 130kcal | 83kcal | 2% |
| Fats | 0.19g | 1.17g | 2% |
| Protein | 2.36g | 1.67g | 1% |
| Calcium | 1mg | 10mg | 1% |
| Magnesium | 8mg | 12mg | 1% |
| Vitamin B6 | 0.059mg | 0.075mg | 1% |
| Choline | 7.6mg | 1% | |
| Net carbs | 28.73g | 14.7g | N/A |
| Sugar | 13.67g | N/A | |
| Zinc | 0.4mg | 0.35mg | 0% |
| Phosphorus | 33mg | 36mg | 0% |
| Sodium | 0mg | 3mg | 0% |
| Vitamin B5 | 0.397mg | 0.377mg | 0% |
| Saturated fat | 0.051g | 0.12g | 0% |
| Monounsaturated fat | 0.058g | 0.093g | 0% |
| Polyunsaturated fat | 0.05g | 0.079g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.102mg | 0% | |
| Leucine | 0.195mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.056mg | 0% | |
| Phenylalanine | 0.126mg | 0% | |
| Valine | 0.144mg | 0% | |
| Histidine | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +41.3% |
| Contains more CarbsCarbs | +53.6% |
| Contains more FatsFats | +515.8% |
| Contains more WaterWater | +13.7% |
| Contains more OtherOther | +178.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains less Sat. FatSaturated fat | -57.5% |
| Contains more Mono. FatMonounsaturated fat | +60.3% |
| Contains more Poly. FatPolyunsaturated fat | +58% |
