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Chocolate chip cookie vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between chocolate chip cookie and pomegranate

  • Chocolate chip cookie is richer in iron, copper, manganese, selenium, vitamin A, and magnesium, yet pomegranate is richer in vitamin C.
  • Daily need coverage for saturated fat for chocolate chip cookie is 70% higher.

Food types used in this article are Cookies, chocolate chip, prepared from recipe, made with butter and Pomegranates, raw.

Infographic

Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
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 +358.3%
Contains more CalciumCalcium +280%
Contains more IronIron +726.7%
Contains more CopperCopper +144.3%
Contains more ZincZinc +168.6%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +457.1%
Contains more SeleniumSelenium +2140%
Contains less SodiumSodium -99.1%
~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% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
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 B1Vitamin B1 +174.6%
Contains more Vitamin B2Vitamin B2 +234%
Contains more Vitamin B3Vitamin B3 +365.9%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +5000%
Contains more Vitamin B5Vitamin B5 +45.6%
Contains more FolateFolate +15.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 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 +241.3%
Contains more FatsFats +2327.4%
Contains more CarbsCarbs +211.2%
Contains more OtherOther +277.4%
Contains more WaterWater +1267.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 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 +8761.3%
Contains more Poly. FatPolyunsaturated fat +5648.1%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Pomegranate DV% diff.
Saturated fat 14.071g 0.12g 63%
Fats 28.4g 1.17g 42%
Polyunsaturated fat 4.541g 0.079g 30%
Iron 2.48mg 0.3mg 27%
Copper 0.386mg 0.158mg 25%
Manganese 0.663mg 0.119mg 24%
Cholesterol 70mg 0mg 23%
Calories 488kcal 83kcal 20%
Monounsaturated fat 8.241g 0.093g 20%
Selenium 11.2µg 0.5µg 19%
Fiber 4g 16%
Vitamin A 139µg 0µg 15%
Sodium 341mg 3mg 15%
Vitamin K 16.4µg 14%
Carbs 58.2g 18.7g 13%
Vitamin C 0.2mg 10.2mg 11%
Vitamin B2 0.177mg 0.053mg 10%
Vitamin B1 0.184mg 0.067mg 10%
Magnesium 55mg 12mg 10%
Phosphorus 100mg 36mg 9%
Protein 5.7g 1.67g 8%
Vitamin B3 1.365mg 0.293mg 7%
Zinc 0.94mg 0.35mg 5%
Vitamin E 0.6mg 4%
Vitamin B12 0.08µg 0µg 3%
Calcium 38mg 10mg 3%
Vitamin B5 0.259mg 0.377mg 2%
Vitamin B6 0.084mg 0.075mg 1%
Folate 33µg 38µg 1%
Choline 7.6mg 1%
Net carbs 58.2g 14.7g N/A
Potassium 221mg 236mg 0%
Sugar 13.67g N/A
Tryptophan 0.072mg 0%
Threonine 0.191mg 0%
Isoleucine 0.224mg 0%
Leucine 0.391mg 0%
Lysine 0.214mg 0%
Methionine 0.106mg 0%
Phenylalanine 0.27mg 0%
Valine 0.279mg 0%
Histidine 0.123mg 0%
Omega-3 - DHA 0.003g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate chip cookie Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Chocolate chip cookie
15%
Pomegranate
Minerals Daily Need Coverage Score
55%
Chocolate chip cookie
14%
Pomegranate

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 338mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 13.951g)
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Chocolate chip cookie
Chocolate chip cookie is lower in glycemic index (difference - 50)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $1)
Which food is richer in minerals?
Chocolate chip cookie
Chocolate chip cookie is relatively richer in minerals
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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.