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  6. Chocolate vs. Pomegranate

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, fats, magnesium, phosphorus, zinc, carbs, and fiber.
  • Chocolate covers your daily need for copper 97% more than pomegranate.
  • Chocolate contains 154 times more saturated fat than pomegranate. Chocolate contains 18.519g of saturated fat, while pomegranate contains 0.12g.

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

Infographic

Chocolate vs Pomegranate infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 34% 0% 0% 12% 17% 12% 5.5% 23% 17% 0% 41% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +147.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
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%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg

All nutrients comparison - raw data values

Nutrient Chocolate Pomegranate DV% diff.
Iron 8.02mg 0.3mg 97%
Copper 1.028mg 0.158mg 97%
Saturated fat 18.519g 0.12g 84%
Manganese 1.419mg 0.119mg 57%
Fats 31.28g 1.17g 46%
Magnesium 146mg 12mg 32%
Phosphorus 206mg 36mg 24%
Monounsaturated fat 9.54g 0.093g 24%
Calories 546kcal 83kcal 23%
Zinc 2.01mg 0.35mg 15%
Carbs 61.17g 18.7g 14%
Fiber 7g 4g 12%
Vitamin C 10.2mg 11%
Caffeine 43mg 0mg 11%
Potassium 559mg 236mg 10%
Vitamin B12 0.23µg 0µg 10%
Folate 38µg 10%
Vitamin K 8.1µg 16.4µg 7%
Polyunsaturated fat 1.092g 0.079g 7%
Protein 4.88g 1.67g 6%
Omega-6 (Linoleic acid) 0.947g 6%
Calcium 56mg 10mg 5%
Selenium 3µg 0.5µg 5%
Omega-3 (ALA) 0.085g 5%
Vitamin B1 0.025mg 0.067mg 4%
Cholesterol 8mg 0mg 3%
Vitamin B3 0.725mg 0.293mg 3%
Vitamin B6 0.042mg 0.075mg 3%
Vitamin B5 0.297mg 0.377mg 2%
Sodium 24mg 3mg 1%
Choline 7.6mg 1%
Protein per 100 calories 0.89g 2g N/A
Calories per 10 g protein 1119kcal 497kcal N/A
Weight per 100 calories 18g 120g N/A
Unsaturated / Saturated Fat ratio 0.57 1.4 N/A
Net carbs 54.17g 14.7g N/A
Sugar 47.9g 13.67g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.54mg 0.6mg 0%
Vitamin B2 0.05mg 0.053mg 0%
Trans fat 0.112g 0g N/A
Omega-3 (EPA) 0.001g 0g N/A
Omega-6 (Eicosadienoic acid) 0.001g N/A

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 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%

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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. 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.