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Cooking plantain vs Pomegranate - In-Depth Nutrition Comparison

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Summary of differences between Cooking plantain and Pomegranate

  • Cooking plantain has more Vitamin B6, Vitamin C, Potassium, and Magnesium, however Pomegranate is higher in Vitamin K, Copper, Fiber, and Vitamin A RAE.
  • Cooking plantain covers your daily need of Vitamin B6 17% more than Pomegranate.
  • Cooking plantain has 3 times more Magnesium than Pomegranate. While Cooking plantain has 37mg of Magnesium, Pomegranate has only 12mg.

These are the specific foods used in this comparison Plantains, raw and Pomegranates, raw.

Infographic

Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cooking plantain
Cooking plantain
3
:
5
Pomegranate
Pomegranate
Contains more Iron +100%
Contains more Magnesium +208.3%
Contains more Potassium +111.4%
Contains more Calcium +233.3%
Contains less Sodium -25%
Contains more Zinc +150%
Contains more Copper +95.1%
Equal in Phosphorus - 36
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Iron +100%
Contains more Magnesium +208.3%
Contains more Potassium +111.4%
Contains more Calcium +233.3%
Contains less Sodium -25%
Contains more Zinc +150%
Contains more Copper +95.1%
Equal in Phosphorus - 36

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cooking plantain
Cooking plantain
5
:
5
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin C +80.4%
Contains more Vitamin B3 +134.1%
Contains more Vitamin B6 +298.7%
Contains more Vitamin E +328.6%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B5 +45%
Contains more Folate +72.7%
Contains more Vitamin K +2242.9%
Equal in Vitamin B2 - 0.053
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 +80.4%
Contains more Vitamin B3 +134.1%
Contains more Vitamin B6 +298.7%
Contains more Vitamin E +328.6%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B5 +45%
Contains more Folate +72.7%
Contains more Vitamin K +2242.9%
Equal in Vitamin B2 - 0.053

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Pomegranate
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Pomegranate Opinion
Net carbs 29.59g 14.7g Cooking plantain
Protein 1.3g 1.67g Pomegranate
Fats 0.37g 1.17g Pomegranate
Carbs 31.89g 18.7g Cooking plantain
Calories 122kcal 83kcal Cooking plantain
Starch g g
Fructose g g
Sugar 15g 13.67g Pomegranate
Fiber 2.3g 4g Pomegranate
Calcium 3mg 10mg Pomegranate
Iron 0.6mg 0.3mg Cooking plantain
Magnesium 37mg 12mg Cooking plantain
Phosphorus 34mg 36mg Pomegranate
Potassium 499mg 236mg Cooking plantain
Sodium 4mg 3mg Pomegranate
Zinc 0.14mg 0.35mg Pomegranate
Copper 0.081mg 0.158mg Pomegranate
Vitamin A 1127IU 0IU Cooking plantain
Vitamin E 0.14mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 10.2mg Cooking plantain
Vitamin B1 0.052mg 0.067mg Pomegranate
Vitamin B2 0.054mg 0.053mg Cooking plantain
Vitamin B3 0.686mg 0.293mg Cooking plantain
Vitamin B5 0.26mg 0.377mg Pomegranate
Vitamin B6 0.299mg 0.075mg Cooking plantain
Folate 22µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 16.4µg Pomegranate
Tryptophan 0.015mg mg Cooking plantain
Threonine 0.034mg mg Cooking plantain
Isoleucine 0.036mg mg Cooking plantain
Leucine 0.059mg mg Cooking plantain
Lysine 0.06mg mg Cooking plantain
Methionine 0.017mg mg Cooking plantain
Phenylalanine 0.044mg mg Cooking plantain
Valine 0.046mg mg Cooking plantain
Histidine 0.064mg mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.12g Pomegranate
Monounsaturated Fat 0.032g 0.093g Pomegranate
Polyunsaturated fat 0.069g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
16
Pomegranate
Mineral Summary Score
17
Cooking plantain
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cooking plantain
10%
Pomegranate
Carbohydrates
32%
Cooking plantain
19%
Pomegranate
Fats
2%
Cooking plantain
5%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 37)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.