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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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 34% 0% 0% 12% 17% 12% 5.5% 23% 17% 0% 41% 29%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Pomegranate DV% diff.
Folate 109µg 38µg 18%
Vitamin K 0.2µg 16.4µg 14%
Copper 0.075mg 0.158mg 9%
Manganese 0.329mg 0.119mg 9%
Vitamin C 4.9mg 10.2mg 6%
Iron 0.8mg 0.3mg 6%
Fiber 2.8g 4g 5%
Vitamin E 0.04mg 0.6mg 4%
Vitamin B5 0.155mg 0.377mg 4%
Carbs 9.56g 18.7g 3%
Magnesium 23mg 12mg 3%
Potassium 325mg 236mg 3%
Sodium 78mg 3mg 3%
Vitamin B1 0.031mg 0.067mg 3%
Calories 43kcal 83kcal 2%
Fats 0.17g 1.17g 2%
Calcium 16mg 10mg 1%
Phosphorus 40mg 36mg 1%
Vitamin B2 0.04mg 0.053mg 1%
Vitamin B6 0.067mg 0.075mg 1%
Protein 1.61g 1.67g 0%
Protein per 100 calories 3.7g 2g N/A
Calories per 10 g protein 267kcal 497kcal N/A
Weight per 100 calories 233g 120g N/A
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%

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 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%

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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.