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  6. Cashew vs. Pomegranate

Cashew vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between Cashew and Pomegranate

  • Pomegranate has less Copper, Iron, Phosphorus, Manganese, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Cashew.
  • Cashew covers your daily need of Copper 226% more than Pomegranate.
  • Cashew has 65 times more Saturated Fat than Pomegranate. While Cashew has 7.783g of Saturated Fat, Pomegranate has only 0.12g.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Pomegranates, raw.

Infographic

Cashew 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.
Cashew
Cashew
9
:
1
Pomegranate
Pomegranate
Contains more Calcium +270%
Contains more Iron +2126.7%
Contains more Magnesium +2333.3%
Contains more Phosphorus +1547.2%
Contains more Potassium +179.7%
Contains more Zinc +1551.4%
Contains more Copper +1289.2%
Contains more Manganese +1290.8%
Contains more Selenium +3880%
Contains less Sodium -75%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +270%
Contains more Iron +2126.7%
Contains more Magnesium +2333.3%
Contains more Phosphorus +1547.2%
Contains more Potassium +179.7%
Contains more Zinc +1551.4%
Contains more Copper +1289.2%
Contains more Manganese +1290.8%
Contains more Selenium +3880%
Contains less Sodium -75%

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.
Cashew
Cashew
7
:
2
Pomegranate
Pomegranate
Contains more Vitamin E +50%
Contains more Vitamin B1 +531.3%
Contains more Vitamin B3 +262.5%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +456%
Contains more Vitamin K +107.9%
Contains more Vitamin C +1940%
Contains more Folate +52%
Equal in Vitamin B2 - 0.053
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin E +50%
Contains more Vitamin B1 +531.3%
Contains more Vitamin B3 +262.5%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +456%
Contains more Vitamin K +107.9%
Contains more Vitamin C +1940%
Contains more Folate +52%
Equal in Vitamin B2 - 0.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Pomegranate
Pomegranate
Contains more Protein +991%
Contains more Fats +3647.9%
Contains more Carbs +61.4%
Contains more Other +379.2%
Contains more Water +1398.7%
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Pomegranate
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 Protein +991%
Contains more Fats +3647.9%
Contains more Carbs +61.4%
Contains more Other +379.2%
Contains more Water +1398.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +25488.2%
Contains more Polyunsaturated fat +9830.4%
Contains less Saturated Fat -98.5%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +25488.2%
Contains more Polyunsaturated fat +9830.4%
Contains less Saturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Pomegranate Opinion
Net carbs 26.89g 14.7g Cashew
Protein 18.22g 1.67g Cashew
Fats 43.85g 1.17g Cashew
Carbs 30.19g 18.7g Cashew
Calories 553kcal 83kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 13.67g Cashew
Fiber 3.3g 4g Pomegranate
Calcium 37mg 10mg Cashew
Iron 6.68mg 0.3mg Cashew
Magnesium 292mg 12mg Cashew
Phosphorus 593mg 36mg Cashew
Potassium 660mg 236mg Cashew
Sodium 12mg 3mg Pomegranate
Zinc 5.78mg 0.35mg Cashew
Copper 2.195mg 0.158mg Cashew
Manganese 1.655mg 0.119mg Cashew
Selenium 19.9µg 0.5µg Cashew
Vitamin E 0.9mg 0.6mg Cashew
Vitamin C 0.5mg 10.2mg Pomegranate
Vitamin B1 0.423mg 0.067mg Cashew
Vitamin B2 0.058mg 0.053mg Cashew
Vitamin B3 1.062mg 0.293mg Cashew
Vitamin B5 0.864mg 0.377mg Cashew
Vitamin B6 0.417mg 0.075mg Cashew
Folate 25µg 38µg Pomegranate
Vitamin K 34.1µg 16.4µg Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Saturated Fat 7.783g 0.12g Pomegranate
Monounsaturated Fat 23.797g 0.093g Cashew
Polyunsaturated fat 7.845g 0.079g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
16%
Pomegranate
Minerals Daily Need Coverage Score
200%
Cashew
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 7.663g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 7.76g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.