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  6. Chestnut vs. Pomegranate

Chestnut vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between Chestnut and Pomegranate?

  • Chestnut is richer than Pomegranate in Copper, Manganese, Vitamin C, Iron, Potassium, Vitamin B6, Magnesium, Phosphorus, and Vitamin B1.
  • Chestnut's daily need coverage for Copper is 35% more.
  • Chestnut has 7 times more Manganese than Pomegranate. While Chestnut has 0.854mg of Manganese, Pomegranate has only 0.119mg.

We used Nuts, chestnuts, european, boiled and steamed and Pomegranates, raw types in this article.

Infographic

Chestnut 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.
Chestnut
Chestnut
7
:
3
Pomegranate
Pomegranate
Contains more Calcium +360%
Contains more Iron +476.7%
Contains more Magnesium +350%
Contains more Phosphorus +175%
Contains more Potassium +203%
Contains more Copper +198.7%
Contains more Manganese +617.6%
Contains less Sodium -88.9%
Contains more Zinc +40%
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +360%
Contains more Iron +476.7%
Contains more Magnesium +350%
Contains more Phosphorus +175%
Contains more Potassium +203%
Contains more Copper +198.7%
Contains more Manganese +617.6%
Contains less Sodium -88.9%
Contains more Zinc +40%

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.
Chestnut
Chestnut
6
:
3
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin C +161.8%
Contains more Vitamin B1 +120.9%
Contains more Vitamin B2 +96.2%
Contains more Vitamin B3 +149.5%
Contains more Vitamin B6 +210.7%
Contains more Vitamin B5 +19.3%
Equal in Folate - 38
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
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 A +∞%
Contains more Vitamin C +161.8%
Contains more Vitamin B1 +120.9%
Contains more Vitamin B2 +96.2%
Contains more Vitamin B3 +149.5%
Contains more Vitamin B6 +210.7%
Contains more Vitamin B5 +19.3%
Equal in Folate - 38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chestnut
Chestnut
4
:
1
Pomegranate
Pomegranate
Contains more Protein +19.8%
Contains more Fats +17.9%
Contains more Carbs +48.4%
Contains more Other +34%
Contains more Water +14.4%
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 +19.8%
Contains more Fats +17.9%
Contains more Carbs +48.4%
Contains more Other +34%
Contains more Water +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chestnut
Chestnut
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +411.8%
Contains more Polyunsaturated fat +589.9%
Contains less Saturated Fat -53.8%
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +411.8%
Contains more Polyunsaturated fat +589.9%
Contains less Saturated Fat -53.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chestnut 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chestnut Pomegranate Opinion
Net carbs 27.76g 14.7g Chestnut
Protein 2g 1.67g Chestnut
Fats 1.38g 1.17g Chestnut
Carbs 27.76g 18.7g Chestnut
Calories 131kcal 83kcal Chestnut
Sugar 13.67g Chestnut
Fiber 4g Pomegranate
Calcium 46mg 10mg Chestnut
Iron 1.73mg 0.3mg Chestnut
Magnesium 54mg 12mg Chestnut
Phosphorus 99mg 36mg Chestnut
Potassium 715mg 236mg Chestnut
Sodium 27mg 3mg Pomegranate
Zinc 0.25mg 0.35mg Pomegranate
Copper 0.472mg 0.158mg Chestnut
Manganese 0.854mg 0.119mg Chestnut
Selenium 0.5µg Pomegranate
Vitamin A 17IU 0IU Chestnut
Vitamin A RAE 1µg 0µg Chestnut
Vitamin E 0.6mg Pomegranate
Vitamin C 26.7mg 10.2mg Chestnut
Vitamin B1 0.148mg 0.067mg Chestnut
Vitamin B2 0.104mg 0.053mg Chestnut
Vitamin B3 0.731mg 0.293mg Chestnut
Vitamin B5 0.316mg 0.377mg Pomegranate
Vitamin B6 0.233mg 0.075mg Chestnut
Folate 38µg 38µg
Vitamin K 16.4µg Pomegranate
Tryptophan 0.022mg Chestnut
Threonine 0.071mg Chestnut
Isoleucine 0.079mg Chestnut
Leucine 0.118mg Chestnut
Lysine 0.118mg Chestnut
Methionine 0.047mg Chestnut
Phenylalanine 0.084mg Chestnut
Valine 0.112mg Chestnut
Histidine 0.055mg Chestnut
Saturated Fat 0.26g 0.12g Pomegranate
Monounsaturated Fat 0.476g 0.093g Chestnut
Polyunsaturated fat 0.545g 0.079g Chestnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut 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
22%
Chestnut
16%
Pomegranate
Minerals Daily Need Coverage Score
50%
Chestnut
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.14g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $2)
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Chestnut
Chestnut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.