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
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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 | +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% |
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 B3Vitamin B3 | +14% |
| Contains more FolateFolate | +186.8% |
| Contains more Vitamin CVitamin C | +108.2% |
| Contains more Vitamin EVitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.61 g
Fats:
0.17 g
Carbs:
9.56 g
Water:
87.58 g
Other:
1.08 g
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
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.06 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 | -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.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 109µg | 38µg | 18% |
| Vitamin K | 0.2µg | 16.4µg | 14% |
| Manganese | 0.329mg | 0.119mg | 9% |
| Copper | 0.075mg | 0.158mg | 9% |
| Vitamin C | 4.9mg | 10.2mg | 6% |
| Iron | 0.8mg | 0.3mg | 6% |
| Fiber | 2.8g | 4g | 5% |
| Vitamin B5 | 0.155mg | 0.377mg | 4% |
| Vitamin E | 0.04mg | 0.6mg | 4% |
| Vitamin B1 | 0.031mg | 0.067mg | 3% |
| Sodium | 78mg | 3mg | 3% |
| Carbs | 9.56g | 18.7g | 3% |
| Magnesium | 23mg | 12mg | 3% |
| Potassium | 325mg | 236mg | 3% |
| Calories | 43kcal | 83kcal | 2% |
| Fats | 0.17g | 1.17g | 2% |
| Vitamin B2 | 0.04mg | 0.053mg | 1% |
| Phosphorus | 40mg | 36mg | 1% |
| Calcium | 16mg | 10mg | 1% |
| Vitamin B6 | 0.067mg | 0.075mg | 1% |
| Protein | 1.61g | 1.67g | 0% |
| Net carbs | 6.76g | 14.7g | N/A |
| Sugar | 6.76g | 13.67g | N/A |
| Zinc | 0.35mg | 0.35mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Selenium | 0.7µg | 0.5µg | 0% |
| Vitamin B3 | 0.334mg | 0.293mg | 0% |
| Choline | 6mg | 7.6mg | 0% |
| Saturated fat | 0.027g | 0.12g | 0% |
| Monounsaturated fat | 0.032g | 0.093g | 0% |
| Polyunsaturated fat | 0.06g | 0.079g | 0% |
| Tryptophan | 0.019mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.048mg | 0% | |
| Leucine | 0.068mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.046mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.021mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
19%
14%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 75mg)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Beetroot is lower in Sugar (difference - 6.91g)
Which food is lower in Saturated fat?
Beetroot is lower in Saturated fat (difference - 0.093g)
Which food is lower in glycemic index?
Beetroot is lower in glycemic index (difference - 64)
Which food is cheaper?
Beetroot is cheaper (difference - $0.5)
Which food is richer in minerals?
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)