Cooking plantain vs Pomegranate - In-Depth Nutrition Comparison

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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

3

:

5

Pomegranate

Contains more Iron +100%

Contains more Potassium +111.4%

Contains more Magnesium +208.3%

Contains more Calcium +233.3%

Contains more Copper +95.1%

Contains more Zinc +150%

Contains less Sodium -25%

Equal in Phosphorus - 36

Cooking plantain

Pomegranate

Contains more Iron +100%

Contains more Potassium +111.4%

Contains more Magnesium +208.3%

Contains more Calcium +233.3%

Contains more Copper +95.1%

Contains more Zinc +150%

Contains less Sodium -25%

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

5

:

5

Pomegranate

Contains more Vitamin C +80.4%

Contains more Vitamin A +∞%

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 Vitamin K +2242.9%

Contains more Folate, total +72.7%

Equal in Vitamin B2 - 0.053

Cooking plantain

Pomegranate

Contains more Vitamin C +80.4%

Contains more Vitamin A +∞%

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 Vitamin K +2242.9%

Contains more Folate, total +72.7%

Equal in Vitamin B2 - 0.053

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

20

15

Mineral Summary Score

13

10

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 the food

Protein

8%

10%

Carbohydrates

32%

19%

Fats

2%

5%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in Sodium
Lower in Saturated Fat
Lower in glycemic index
Lower in price
Lower in Cholesterol	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Pomegranate contains less Sugars (difference - 1.33g)

Which food contains less Sodium?

Pomegranate contains less Sodium (difference - 1mg)

Which food is lower in Saturated Fat?

Pomegranate is lower in Saturated Fat (difference - 0.023g)

Which food is lower in glycemic index?

Cooking plantain is lower in glycemic index (difference - 29)

Which food is cheaper?

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 definitely stated which food is richer in minerals. See charts below for detailed information.

Which food is richer in vitamins?

?

It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	122	83
Protein	1.3	1.67
Fats	0.37	1.17
Vitamin C	18.4	10.2
Carbs	31.89	18.7
Cholesterol	0	0
Vitamin D	0	0
Iron	0.6	0.3
Calcium	3	10
Potassium	499	236
Magnesium	37	12
Sugars	15	13.67
Fiber	2.3	4
Copper	0.081	0.158
Zinc	0.14	0.35
Starch
Phosphorus	34	36
Sodium	4	3
Vitamin A	1127	0
Vitamin E	0.14	0.6
Vitamin D	0	0
Vitamin B1	0.052	0.067
Vitamin B2	0.054	0.053
Vitamin B3	0.686	0.293
Vitamin B5	0.26	0.377
Vitamin B6	0.299	0.075
Vitamin B12	0	0
Vitamin K	0.7	16.4
Folate, total	22	38
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.143	0.12
Monounsaturated Fat	0.032	0.093
Polyunsaturated fat	0.069	0.079
Tryptophan	0.015
Threonine	0.034
Isoleucine	0.036
Leucine	0.059
Lysine	0.06
Methionine	0.017
Phenylalanine	0.044
Valine	0.046
Histidine	0.064
Fructose