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  6. Fast food vs. Pomegranate

Fast food vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between fast food and pomegranate

  • Pomegranate has less vitamin B12, selenium, iron, vitamin B3, vitamin B2, vitamin B1, zinc, and phosphorus than fast food.
  • Fast food covers your daily need for vitamin B12, 37% more than pomegranate.
  • Fast food has 110 times more sodium than pomegranate. While fast food has 331mg of sodium, pomegranate has only 3mg.

These are the specific foods used in this comparison Fast foods, hamburger; single, regular patty; plain and Pomegranates, raw.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 +125%
Contains more CalciumCalcium +520%
Contains more IronIron +920%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +272.2%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +3960%
Contains more PotassiumPotassium +19.8%
Contains more CopperCopper +30.6%
Contains less SodiumSodium -99.1%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +373.1%
Contains more Vitamin B2Vitamin B2 +584.9%
Contains more Vitamin B3Vitamin B3 +1817.1%
Contains more Vitamin B5Vitamin B5 +40.6%
Contains more Vitamin B6Vitamin B6 +182.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +110.5%
Contains more CholineCholine +352.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +57.9%
Contains more Vitamin KVitamin K +234.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +889.2%
Contains more FatsFats +926.5%
Contains more CarbsCarbs +68.4%
Contains more OtherOther +186.8%
Contains more WaterWater +102.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +5098.9%
Contains more Poly. FatPolyunsaturated fat +2026.6%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fast food Pomegranate
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fast food Pomegranate DV% diff.
Vitamin B12 0.89µg 0µg 37%
Selenium 20.3µg 0.5µg 36%
Iron 3.06mg 0.3mg 35%
Vitamin B3 5.617mg 0.293mg 33%
Protein 16.52g 1.67g 30%
Vitamin B2 0.363mg 0.053mg 24%
Vitamin B1 0.317mg 0.067mg 21%
Zinc 2.52mg 0.35mg 20%
Saturated fat 4.493g 0.12g 20%
Fats 12.01g 1.17g 17%
Sodium 331mg 3mg 14%
Phosphorus 134mg 36mg 14%
Monounsaturated fat 4.835g 0.093g 12%
Calories 297kcal 83kcal 11%
Folate 80µg 38µg 11%
Vitamin B6 0.212mg 0.075mg 11%
Cholesterol 33mg 0mg 11%
Polyunsaturated fat 1.68g 0.079g 11%
Vitamin C 0mg 10.2mg 11%
Manganese 0.357mg 0.119mg 10%
Vitamin K 4.9µg 16.4µg 10%
Starch 22.87g 9%
Fiber 1.7g 4g 9%
Calcium 62mg 10mg 5%
Choline 34.4mg 7.6mg 5%
Magnesium 27mg 12mg 4%
Carbs 31.5g 18.7g 4%
Copper 0.121mg 0.158mg 4%
Fructose 2.27g 3%
Vitamin B5 0.53mg 0.377mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin A 9µg 0µg 1%
Potassium 197mg 236mg 1%
Vitamin E 0.38mg 0.6mg 1%
Net carbs 29.8g 14.7g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 13.67g N/A
Trans fat 0.514g 0g N/A
Tryptophan 0.144mg 0%
Threonine 0.46mg 0%
Isoleucine 0.642mg 0%
Leucine 1.13mg 0%
Lysine 0.785mg 0%
Methionine 0.306mg 0%
Phenylalanine 0.67mg 0%
Valine 0.728mg 0%
Histidine 0.402mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
43%
Fast food
15%
Pomegranate
Minerals Daily Need Coverage Score
54%
Fast food
14%
Pomegranate

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 328mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 4.373g)
Which food is lower in Sugar?
Fast food
Fast food is lower in Sugar (difference - 8.79g)
Which food is lower in glycemic index?
Fast food
Fast food is lower in glycemic index (difference - 66)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $1)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.