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  6. Beetroot vs. Pomegranate

Beetroot vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between Beetroot and Pomegranate?

  • Beetroot is richer in Folate, Manganese, and Iron, yet Pomegranate is richer in Vitamin K, Copper, and Vitamin C.
  • Beetroot's daily need coverage for Folate is 18% higher.
  • Beetroot has 3 times more Manganese than Pomegranate. Beetroot has 0.329mg of Manganese, while Pomegranate has 0.119mg.

We used Beets, raw and Pomegranates, raw types in this comparison.

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +37.7%
Contains more IronIron +166.7%
Contains more ManganeseManganese +176.5%
Contains more SeleniumSelenium +40%
Contains more CopperCopper +110.7%
Contains less SodiumSodium -96.2%
~equal in Zinc ~0.35mg
~equal in Phosphorus ~36mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +14%
Contains more FolateFolate +186.8%
Contains more Vitamin CVitamin C +108.2%
Contains more Vitamin E Vitamin E +1400%
Contains more Vitamin B1Vitamin B1 +116.1%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +11.9%
Contains more Vitamin KVitamin K +8100%
Contains more CholineCholine +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
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 WaterWater +12.4%
Contains more OtherOther +103.8%
Contains more FatsFats +588.2%
Contains more CarbsCarbs +95.6%
~equal in Protein ~1.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
41% 32% 27%
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 -77.5%
Contains more Mono. FatMonounsaturated Fat +190.6%
Contains more Poly. FatPolyunsaturated fat +31.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Pomegranate Opinion
Calories 43kcal 83kcal Pomegranate
Protein 1.61g 1.67g Pomegranate
Fats 0.17g 1.17g Pomegranate
Vitamin C 4.9mg 10.2mg Pomegranate
Net carbs 6.76g 14.7g Pomegranate
Carbs 9.56g 18.7g Pomegranate
Magnesium 23mg 12mg Beetroot
Calcium 16mg 10mg Beetroot
Potassium 325mg 236mg Beetroot
Iron 0.8mg 0.3mg Beetroot
Sugar 6.76g 13.67g Beetroot
Fiber 2.8g 4g Pomegranate
Copper 0.075mg 0.158mg Pomegranate
Zinc 0.35mg 0.35mg
Phosphorus 40mg 36mg Beetroot
Sodium 78mg 3mg Pomegranate
Vitamin A 33IU 0IU Beetroot
Vitamin A RAE 2µg 0µg Beetroot
Vitamin E 0.04mg 0.6mg Pomegranate
Manganese 0.329mg 0.119mg Beetroot
Selenium 0.7µg 0.5µg Beetroot
Vitamin B1 0.031mg 0.067mg Pomegranate
Vitamin B2 0.04mg 0.053mg Pomegranate
Vitamin B3 0.334mg 0.293mg Beetroot
Vitamin B5 0.155mg 0.377mg Pomegranate
Vitamin B6 0.067mg 0.075mg Pomegranate
Vitamin K 0.2µg 16.4µg Pomegranate
Folate 109µg 38µg Beetroot
Choline 6mg 7.6mg Pomegranate
Saturated Fat 0.027g 0.12g Beetroot
Monounsaturated Fat 0.032g 0.093g Pomegranate
Polyunsaturated fat 0.06g 0.079g Pomegranate
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Beetroot
15%
Pomegranate
Minerals Daily Need Coverage Score
19%
Beetroot
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 75mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 6.91g)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 64)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.5)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.