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  6. Cassava vs. Pomegranate

Cassava vs. Pomegranate — In-Depth Nutrition Comparison

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Significant differences between cassava and pomegranate

  • Cassava has more vitamin C and manganese; however, pomegranate is richer in vitamin K, fiber, copper, and vitamin B5.
  • Pomegranate covers your daily vitamin K needs 12% more than cassava.
  • Pomegranate has 3 times less manganese than cassava. Cassava has 0.384mg of manganese, while pomegranate has 0.119mg.
  • Cassava contains less sugar.

Specific food types used in this comparison are Cassava, raw and Pomegranates, raw.

Infographic

Cassava vs Pomegranate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 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 +75%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +14.8%
Contains more ManganeseManganese +222.7%
Contains more SeleniumSelenium +40%
Contains more IronIron +11.1%
Contains more CopperCopper +58%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -78.6%
~equal in Zinc ~0.35mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 CVitamin C +102%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +29.9%
Contains more Vitamin B3Vitamin B3 +191.5%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more CholineCholine +211.8%
Contains more Vitamin EVitamin E +215.8%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more Vitamin B5Vitamin B5 +252.3%
Contains more Vitamin KVitamin K +763.2%
Contains more FolateFolate +40.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Pomegranate DV% diff.
Vitamin K 1.9µg 16.4µg 12%
Vitamin C 20.6mg 10.2mg 12%
Manganese 0.384mg 0.119mg 12%
Fiber 1.8g 4g 9%
Copper 0.1mg 0.158mg 6%
Carbs 38.06g 18.7g 6%
Vitamin B5 0.107mg 0.377mg 5%
Calories 160kcal 83kcal 4%
Vitamin B3 0.854mg 0.293mg 4%
Choline 23.7mg 7.6mg 3%
Folate 27µg 38µg 3%
Vitamin E 0.19mg 0.6mg 3%
Vitamin B1 0.087mg 0.067mg 2%
Magnesium 21mg 12mg 2%
Calcium 16mg 10mg 1%
Fats 0.28g 1.17g 1%
Phosphorus 27mg 36mg 1%
Protein 1.36g 1.67g 1%
Vitamin B6 0.088mg 0.075mg 1%
Potassium 271mg 236mg 1%
Net carbs 36.26g 14.7g N/A
Iron 0.27mg 0.3mg 0%
Sugar 1.7g 13.67g N/A
Zinc 0.34mg 0.35mg 0%
Sodium 14mg 3mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B2 0.048mg 0.053mg 0%
Saturated fat 0.074g 0.12g 0%
Monounsaturated fat 0.075g 0.093g 0%
Polyunsaturated fat 0.048g 0.079g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 CarbsCarbs +103.5%
Contains more OtherOther +17%
Contains more ProteinProtein +22.8%
Contains more FatsFats +317.9%
Contains more WaterWater +30.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 -38.3%
Contains more Mono. FatMonounsaturated fat +24%
Contains more Poly. FatPolyunsaturated fat +64.6%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.