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  6. Cheese vs. Pomegranate

Cheese vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on the differences between cheese and pomegranate

  • Cheese is higher than pomegranate in calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Cheese covers your daily saturated fat needs 94% more than pomegranate.
  • The amount of cholesterol in pomegranate is lower.

Food varieties used in this article are Cheese, cheddar and Pomegranates, raw.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +125%
Contains more CalciumCalcium +7000%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +1163.9%
Contains more SeleniumSelenium +5600%
Contains more PotassiumPotassium +210.5%
Contains more IronIron +114.3%
Contains more CopperCopper +426.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +340.7%

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.
Cheese
Cheese
6
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +18.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +707.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +117.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +131%
Contains more Vitamin B3Vitamin B3 +396.6%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +583.3%
Contains more FolateFolate +40.7%
~equal in Vitamin B5 ~0.377mg

All nutrients comparison - raw data values

Nutrient Cheese Pomegranate DV% diff.
Saturated fat 18.867g 0.12g 85%
Calcium 710mg 10mg 70%
Phosphorus 455mg 36mg 60%
Selenium 28.5µg 0.5µg 51%
Fats 33.31g 1.17g 49%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.67g 42%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.35mg 30%
Vitamin B2 0.428mg 0.053mg 29%
Sodium 653mg 3mg 28%
Monounsaturated fat 9.246g 0.093g 23%
Calories 404kcal 83kcal 16%
Fiber 0g 4g 16%
Copper 0.03mg 0.158mg 14%
Vitamin K 2.4µg 16.4µg 12%
Vitamin C 0mg 10.2mg 11%
Polyunsaturated fat 1.421g 0.079g 9%
Potassium 76mg 236mg 5%
Carbs 3.09g 18.7g 5%
Manganese 0.027mg 0.119mg 4%
Magnesium 27mg 12mg 4%
Folate 27µg 38µg 3%
Vitamin D 24IU 0IU 3%
Vitamin B1 0.029mg 0.067mg 3%
Vitamin D 0.6µg 0µg 3%
Iron 0.14mg 0.3mg 2%
Choline 16.5mg 7.6mg 2%
Vitamin B3 0.059mg 0.293mg 1%
Vitamin E 0.71mg 0.6mg 1%
Vitamin B6 0.066mg 0.075mg 1%
Vitamin B5 0.41mg 0.377mg 1%
Net carbs 3.09g 14.7g N/A
Sugar 0.48g 13.67g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1269.5%
Contains more FatsFats +2747%
Contains more OtherOther +600%
Contains more CarbsCarbs +505.2%
Contains more WaterWater +110.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +9841.9%
Contains more Poly. FatPolyunsaturated fat +1698.7%
Contains less Sat. FatSaturated fat -99.4%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.