Crackers vs. Pomegranate — In-Depth Nutrition Comparison
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A recap on differences between crackers and pomegranate
- Crackers are higher than pomegranate in iron, vitamin K, vitamin B2, phosphorus, vitamin B1, vitamin B3, vitamin E, and manganese.
- Crackers cover your daily iron needs 47% more than pomegranate.
- Crackers contain 242 times more sodium than pomegranate. While crackers contain 726mg of sodium, pomegranate contains only 3mg.
Food varieties used in this article are Crackers, standard snack-type, regular and Pomegranates, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +1100% |
| Contains more IronIron | +1243.3% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +588.9% |
| Contains more ManganeseManganese | +312.6% |
| Contains more SeleniumSelenium | +1240% |
| Contains more PotassiumPotassium | +100% |
| Contains more CopperCopper | +51.9% |
| Contains less SodiumSodium | -99.6% |
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.
| Contains more Vitamin EVitamin E | +405% |
| Contains more Vitamin B1Vitamin B1 | +520.9% |
| Contains more Vitamin B2Vitamin B2 | +760.4% |
| Contains more Vitamin B3Vitamin B3 | +1385.3% |
| Contains more Vitamin KVitamin K | +322.6% |
| Contains more FolateFolate | +142.1% |
| Contains more CholineCholine | +26.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +19% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +297.6% |
| Contains more FatsFats | +2159% |
| Contains more CarbsCarbs | +227.8% |
| Contains more OtherOther | +369.8% |
| Contains more WaterWater | +2381.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
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 | +6946.2% |
| Contains more Poly. FatPolyunsaturated fat | +16529.1% |
| Contains less Sat. FatSaturated fat | -97.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.079g | 87% |
| Iron | 4.03mg | 0.3mg | 47% |
| Vitamin K | 69.3µg | 16.4µg | 44% |
| Fats | 26.43g | 1.17g | 39% |
| Sodium | 726mg | 3mg | 31% |
| Vitamin B2 | 0.456mg | 0.053mg | 31% |
| Phosphorus | 248mg | 36mg | 30% |
| Vitamin B1 | 0.416mg | 0.067mg | 29% |
| Saturated fat | 5.562g | 0.12g | 25% |
| Vitamin B3 | 4.352mg | 0.293mg | 25% |
| Calories | 510kcal | 83kcal | 21% |
| Starch | 49.69g | 20% | |
| Monounsaturated fat | 6.553g | 0.093g | 16% |
| Vitamin E | 3.03mg | 0.6mg | 16% |
| Manganese | 0.491mg | 0.119mg | 16% |
| Folate | 92µg | 38µg | 14% |
| Carbs | 61.3g | 18.7g | 14% |
| Calcium | 120mg | 10mg | 11% |
| Vitamin C | 0mg | 10.2mg | 11% |
| Selenium | 6.7µg | 0.5µg | 11% |
| Protein | 6.64g | 1.67g | 10% |
| Fiber | 2.3g | 4g | 7% |
| Copper | 0.104mg | 0.158mg | 6% |
| Potassium | 118mg | 236mg | 3% |
| Vitamin B5 | 0.417mg | 0.377mg | 1% |
| Vitamin B6 | 0.063mg | 0.075mg | 1% |
| Zinc | 0.49mg | 0.35mg | 1% |
| Magnesium | 18mg | 12mg | 1% |
| Net carbs | 59g | 14.7g | N/A |
| Sugar | 8.18g | 13.67g | N/A |
| Trans fat | 1.076g | 0g | N/A |
| Choline | 9.6mg | 7.6mg | 0% |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
15%
Minerals Daily Need Coverage Score
56%
14%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 723mg)
Which food is lower in Saturated fat?
Pomegranate is lower in Saturated fat (difference - 5.442g)
Which food is cheaper?
Pomegranate is cheaper (difference - $1.4)
Which food is lower in Sugar?
Crackers is lower in Sugar (difference - 5.49g)
Which food is lower in glycemic index?
Crackers is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)