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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.
  • 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
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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
Cooking plantain
3
:
5
Pomegranate
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Pomegranate
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
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
Cooking plantain
5
:
5
Pomegranate
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 +72.7%
Equal in Vitamin B2 - 0.053
Cooking plantain
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Pomegranate
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
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 +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
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 the food
Protein
8%
Cooking plantain
10%
Pomegranate
Carbohydrates
32%
Cooking plantain
19%
Pomegranate
Fats
2%
Cooking plantain
5%
Pomegranate

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.
Cooking plantain Pomegranate
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

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

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 of 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.