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  6. English muffin vs. Pomegranate

English muffin vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on differences between English muffins and pomegranate

  • English muffins are higher in phosphorus, manganese, vitamin B1, vitamin B3, vitamin B2, and iron, yet pomegranate is higher in vitamin C and fiber.
  • English muffins cover your daily sodium needs 20% more than pomegranate.
  • English muffins contain 5 times more vitamin B3 than pomegranate. While English muffins contain 1.566mg of vitamin B3, pomegranate contains only 0.293mg.
  • The amount of sodium in pomegranate is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Pomegranates, raw.

Infographic

English muffin 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +75%
Contains more CalciumCalcium +420%
Contains more IronIron +196.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +269.4%
Contains more ManganeseManganese +200%
Contains more PotassiumPotassium +80.2%
Contains more CopperCopper +22.5%
Contains less SodiumSodium -99.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +170.1%
Contains more Vitamin B2Vitamin B2 +190.6%
Contains more Vitamin B3Vitamin B3 +434.5%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +10100%
Contains more Vitamin B6Vitamin B6 +74.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient English muffin Pomegranate DV% diff.
Sodium 464mg 3mg 20%
Phosphorus 133mg 36mg 14%
Vitamin K 16.4µg 14%
Protein 7.7g 1.67g 12%
Vitamin C 0.1mg 10.2mg 11%
Vitamin B1 0.181mg 0.067mg 10%
Manganese 0.357mg 0.119mg 10%
Carbs 46g 18.7g 9%
Calories 235kcal 83kcal 8%
Vitamin B3 1.566mg 0.293mg 8%
Vitamin B2 0.154mg 0.053mg 8%
Iron 0.89mg 0.3mg 7%
Fiber 2.7g 4g 5%
Polyunsaturated fat 0.888g 0.079g 5%
Vitamin E 0.6mg 4%
Calcium 52mg 10mg 4%
Copper 0.129mg 0.158mg 3%
Zinc 0.7mg 0.35mg 3%
Potassium 131mg 236mg 3%
Magnesium 21mg 12mg 2%
Vitamin B6 0.043mg 0.075mg 2%
Vitamin B12 0.04µg 0µg 2%
Monounsaturated fat 0.302g 0.093g 1%
Saturated fat 0.259g 0.12g 1%
Choline 7.6mg 1%
Fats 1.8g 1.17g 1%
Vitamin B5 0.446mg 0.377mg 1%
Selenium 0.5µg 1%
Net carbs 43.3g 14.7g N/A
Sugar 13.67g N/A
Folate 37µg 38µg 0%
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +361.1%
Contains more FatsFats +53.8%
Contains more CarbsCarbs +146%
Contains more OtherOther +352.8%
Contains more WaterWater +85.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 +224.7%
Contains more Poly. FatPolyunsaturated fat +1024.1%
Contains less Sat. FatSaturated fat -53.7%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.