Beans vs. Pomegranate — In-Depth Nutrition Comparison
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A recap on the differences between beans and pomegranate
- Beans are higher in phosphorus, zinc, selenium, vitamin B1, fiber, and copper, yet pomegranate is higher in vitamin K and vitamin C.
- Pomegranate covers your daily vitamin K needs 13% more than beans.
- Beans contain 9 times more selenium than pomegranate. While beans contain 4.5µg of selenium, pomegranate contains only 0.5µg.
Food varieties used in this article are Beans, baked, canned, no salt added and Pomegranates, raw.
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 MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +25.4% |
| Contains more CopperCopper | +30.4% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +188.9% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +800% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +123.9% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +46.8% |
| Contains more Vitamin B6Vitamin B6 | +73.3% |
| Contains more CholineCholine | +305.3% |
| Contains more Vitamin CVitamin C | +229% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin KVitamin K | +1950% |
| Contains more FolateFolate | +58.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.8µg | 16.4µg | 13% |
| Phosphorus | 104mg | 36mg | 10% |
| Zinc | 1.4mg | 0.35mg | 10% |
| Vitamin B5 | 0.377mg | 8% | |
| Vitamin C | 3.1mg | 10.2mg | 8% |
| Vitamin B1 | 0.15mg | 0.067mg | 7% |
| Selenium | 4.5µg | 0.5µg | 7% |
| Protein | 4.8g | 1.67g | 6% |
| Fiber | 5.5g | 4g | 6% |
| Magnesium | 32mg | 12mg | 5% |
| Copper | 0.206mg | 0.158mg | 5% |
| Manganese | 0.119mg | 5% | |
| Calcium | 50mg | 10mg | 4% |
| Vitamin B6 | 0.13mg | 0.075mg | 4% |
| Folate | 24µg | 38µg | 4% |
| Choline | 30.8mg | 7.6mg | 4% |
| Vitamin E | 0.15mg | 0.6mg | 3% |
| Potassium | 296mg | 236mg | 2% |
| Vitamin B3 | 0.43mg | 0.293mg | 1% |
| Calories | 105kcal | 83kcal | 1% |
| Polyunsaturated fat | 0.172g | 0.079g | 1% |
| Vitamin B2 | 0.06mg | 0.053mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Carbs | 20.49g | 18.7g | 1% |
| Fats | 0.4g | 1.17g | 1% |
| Net carbs | 14.99g | 14.7g | N/A |
| Iron | 0.29mg | 0.3mg | 0% |
| Sugar | 7.78g | 13.67g | N/A |
| Sodium | 1mg | 3mg | 0% |
| Saturated fat | 0.103g | 0.12g | 0% |
| Monounsaturated fat | 0.035g | 0.093g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +187.4% |
| Contains more OtherOther | +222.6% |
| Contains more FatsFats | +192.5% |
~equal in
Carbs
~18.7g
~equal in
Water
~77.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 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 | -14.2% |
| Contains more Poly. FatPolyunsaturated fat | +117.7% |
| Contains more Mono. FatMonounsaturated fat | +165.7% |
