Kidney beans raw vs. Pomegranate — In-Depth Nutrition Comparison
Compare
Summary of differences between kidney beans raw and pomegranate
- Pomegranate has less iron, folate, copper, fiber, phosphorus, manganese, vitamin B1, potassium, magnesium, and vitamin B6 than kidney beans raw.
- Kidney beans raw covers your daily need for iron, 99% more than pomegranate.
- Kidney beans raw has 12 times more magnesium than pomegranate. While kidney beans raw has 140mg of magnesium, pomegranate has only 12mg.
These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Pomegranates, raw.
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.
| Contains more MagnesiumMagnesium | +1066.7% |
| Contains more CalciumCalcium | +1330% |
| Contains more PotassiumPotassium | +495.8% |
| Contains more IronIron | +2633.3% |
| Contains more CopperCopper | +506.3% |
| Contains more ZincZinc | +697.1% |
| Contains more PhosphorusPhosphorus | +1030.6% |
| Contains more ManganeseManganese | +758% |
| Contains more SeleniumSelenium | +540% |
| Contains less SodiumSodium | -87.5% |
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 | +689.6% |
| Contains more Vitamin B2Vitamin B2 | +313.2% |
| Contains more Vitamin B3Vitamin B3 | +603.1% |
| Contains more Vitamin B5Vitamin B5 | +106.9% |
| Contains more Vitamin B6Vitamin B6 | +429.3% |
| Contains more Vitamin KVitamin K | +15.9% |
| Contains more FolateFolate | +936.8% |
| Contains more Vitamin CVitamin C | +126.7% |
| Contains more Vitamin EVitamin E | +172.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +1312% |
| Contains more CarbsCarbs | +220.9% |
| Contains more OtherOther | +622.6% |
| Contains more FatsFats | +41% |
| Contains more WaterWater | +563.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains more Poly. FatPolyunsaturated fat | +478.5% |
| Contains more Mono. FatMonounsaturated fat | +45.3% |
~equal in
Saturated fat
~0.12g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Saturated fat | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 8.2mg | 0.3mg | 99% |
| Folate | 394µg | 38µg | 89% |
| Copper | 0.958mg | 0.158mg | 89% |
| Fiber | 24.9g | 4g | 84% |
| Phosphorus | 407mg | 36mg | 53% |
| Protein | 23.58g | 1.67g | 44% |
| Vitamin B1 | 0.529mg | 0.067mg | 39% |
| Manganese | 1.021mg | 0.119mg | 39% |
| Potassium | 1406mg | 236mg | 34% |
| Magnesium | 140mg | 12mg | 30% |
| Vitamin B6 | 0.397mg | 0.075mg | 25% |
| Zinc | 2.79mg | 0.35mg | 22% |
| Carbs | 60.01g | 18.7g | 14% |
| Vitamin B2 | 0.219mg | 0.053mg | 13% |
| Calories | 333kcal | 83kcal | 13% |
| Calcium | 143mg | 10mg | 13% |
| Vitamin B3 | 2.06mg | 0.293mg | 11% |
| Vitamin B5 | 0.78mg | 0.377mg | 8% |
| Vitamin C | 4.5mg | 10.2mg | 6% |
| Selenium | 3.2µg | 0.5µg | 5% |
| Polyunsaturated fat | 0.457g | 0.079g | 3% |
| Vitamin E | 0.22mg | 0.6mg | 3% |
| Vitamin K | 19µg | 16.4µg | 2% |
| Sodium | 24mg | 3mg | 1% |
| Fats | 0.83g | 1.17g | 1% |
| Choline | 7.6mg | 1% | |
| Net carbs | 35.11g | 14.7g | N/A |
| Sugar | 2.23g | 13.67g | N/A |
| Saturated fat | 0.12g | 0.12g | 0% |
| Monounsaturated fat | 0.064g | 0.093g | 0% |
| Tryptophan | 0.279mg | 0% | |
| Threonine | 0.992mg | 0% | |
| Isoleucine | 1.041mg | 0% | |
| Leucine | 1.882mg | 0% | |
| Lysine | 1.618mg | 0% | |
| Methionine | 0.355mg | 0% | |
| Phenylalanine | 1.275mg | 0% | |
| Valine | 1.233mg | 0% | |
| Histidine | 0.656mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
56%
15%
Minerals Daily Need Coverage Score
130%
14%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 21mg)
Which food is cheaper?
Pomegranate is cheaper (difference - $0.2)
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 11.44g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.12 g)