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  6. Wheat Bread vs. Pomegranate

Wheat Bread vs. Pomegranate — In-Depth Nutrition Comparison

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Differences between wheat Bread and pomegranate

  • Pomegranate contains less selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, calcium, and folate than wheat Bread.
  • Wheat Bread's daily need coverage for selenium is 60% higher.
  • Pomegranate contains 200 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while pomegranate contains 3mg.

The food types used in this comparison are Bread, wheat, toasted and Pomegranates, raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +391.7%
Contains more CalciumCalcium +1550%
Contains more IronIron +1263.3%
Contains more CopperCopper +25.3%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +422.2%
Contains more ManganeseManganese +1057.1%
Contains more SeleniumSelenium +6580%
Contains less SodiumSodium -99.5%
~equal in Potassium ~236mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B1Vitamin B1 +555.2%
Contains more Vitamin B2Vitamin B2 +620.8%
Contains more Vitamin B3Vitamin B3 +2033.1%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin B6Vitamin B6 +104%
Contains more FolateFolate +126.3%
Contains more CholineCholine +190.8%
Contains more Vitamin CVitamin C +5000%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin KVitamin K +187.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Pomegranate DV% diff.
Selenium 33.4µg 0.5µg 60%
Manganese 1.377mg 0.119mg 55%
Iron 4.09mg 0.3mg 47%
Vitamin B3 6.25mg 0.293mg 37%
Vitamin B1 0.439mg 0.067mg 31%
Sodium 601mg 3mg 26%
Vitamin B2 0.382mg 0.053mg 25%
Protein 12.96g 1.67g 23%
Phosphorus 188mg 36mg 22%
Calcium 165mg 10mg 16%
Folate 86µg 38µg 12%
Calories 313kcal 83kcal 12%
Carbs 55.77g 18.7g 12%
Magnesium 59mg 12mg 11%
Polyunsaturated fat 1.72g 0.079g 11%
Vitamin C 0.2mg 10.2mg 11%
Zinc 1.47mg 0.35mg 10%
Vitamin K 5.7µg 16.4µg 9%
Vitamin B6 0.153mg 0.075mg 6%
Fats 4.27g 1.17g 5%
Copper 0.198mg 0.158mg 4%
Saturated fat 0.989g 0.12g 4%
Choline 22.1mg 7.6mg 3%
Fiber 4.7g 4g 3%
Vitamin B5 0.456mg 0.377mg 2%
Vitamin E 0.24mg 0.6mg 2%
Monounsaturated fat 1.019g 0.093g 2%
Net carbs 51.07g 14.7g N/A
Potassium 223mg 236mg 0%
Sugar 6.42g 13.67g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 ProteinProtein +676%
Contains more FatsFats +265%
Contains more CarbsCarbs +198.2%
Contains more OtherOther +422.6%
Contains more WaterWater +221.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 more Mono. FatMonounsaturated fat +995.7%
Contains more Poly. FatPolyunsaturated fat +2077.2%
Contains less Sat. FatSaturated fat -87.9%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.