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Chocolate vs. Pomegranate — In-Depth Nutrition Comparison

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How are Chocolate and Pomegranate different?

  • Chocolate is higher than Pomegranate in Copper, Iron, Manganese, Magnesium, Phosphorus, Zinc, Fiber, Vitamin B12, and Potassium.
  • Chocolate covers your daily need of Copper 97% more than Pomegranate.
  • Pomegranate is lower in Saturated Fat.

Chocolate, dark, 45- 59% cacao solids and Pomegranates, raw types were used in this article.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +1116.7%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +136.9%
Contains more IronIron +2573.3%
Contains more CopperCopper +550.6%
Contains more ZincZinc +474.3%
Contains more PhosphorusPhosphorus +472.2%
Contains more ManganeseManganese +1092.4%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -87.5%

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% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 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 B3Vitamin B3 +147.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +11.1%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more Vitamin KVitamin K +102.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +192.2%
Contains more FatsFats +2573.5%
Contains more CarbsCarbs +227.1%
Contains more OtherOther +220.8%
Contains more WaterWater +7934%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +10158.1%
Contains more Poly. FatPolyunsaturated fat +1282.3%
Contains less Sat. FatSaturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Pomegranate Opinion
Calories 546kcal 83kcal Chocolate
Protein 4.88g 1.67g Chocolate
Fats 31.28g 1.17g Chocolate
Vitamin C 10.2mg Pomegranate
Net carbs 54.17g 14.7g Chocolate
Carbs 61.17g 18.7g Chocolate
Cholesterol 8mg 0mg Pomegranate
Magnesium 146mg 12mg Chocolate
Calcium 56mg 10mg Chocolate
Potassium 559mg 236mg Chocolate
Iron 8.02mg 0.3mg Chocolate
Sugar 47.9g 13.67g Pomegranate
Fiber 7g 4g Chocolate
Copper 1.028mg 0.158mg Chocolate
Zinc 2.01mg 0.35mg Chocolate
Phosphorus 206mg 36mg Chocolate
Sodium 24mg 3mg Pomegranate
Vitamin A 50IU 0IU Chocolate
Vitamin A 2µg 0µg Chocolate
Vitamin E 0.54mg 0.6mg Pomegranate
Manganese 1.419mg 0.119mg Chocolate
Selenium 3µg 0.5µg Chocolate
Vitamin B1 0.025mg 0.067mg Pomegranate
Vitamin B2 0.05mg 0.053mg Pomegranate
Vitamin B3 0.725mg 0.293mg Chocolate
Vitamin B5 0.297mg 0.377mg Pomegranate
Vitamin B6 0.042mg 0.075mg Pomegranate
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 16.4µg Pomegranate
Folate 38µg Pomegranate
Trans Fat 0.112g 0g Pomegranate
Choline 7.6mg Pomegranate
Saturated Fat 18.519g 0.12g Pomegranate
Monounsaturated Fat 9.54g 0.093g Chocolate
Polyunsaturated fat 1.092g 0.079g Chocolate
Omega-3 - EPA 0.001g 0g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
15%
Pomegranate
Minerals Daily Need Coverage Score
116%
Chocolate
14%
Pomegranate

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 34.23g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 18.399g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.