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Focaccia vs. Pomegranate — In-Depth Nutrition Comparison

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How are focaccia and pomegranate different?

  • Focaccia is higher in iron, vitamin B1, selenium, folate, vitamin B3, vitamin B2, phosphorus, and manganese; however, pomegranate is richer in vitamin C.
  • Daily need coverage for iron for focaccia is 36% higher.
  • Focaccia contains 187 times more sodium than pomegranate. While focaccia contains 561mg of sodium, pomegranate contains only 3mg.

Focaccia, Italian flatbread, plain and Pomegranates, raw are the varieties used in this article.

Infographic

Focaccia 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" 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
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 +66.7%
Contains more CalciumCalcium +250%
Contains more IronIron +953.3%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +255.6%
Contains more ManganeseManganese +205.9%
Contains more SeleniumSelenium +3080%
Contains more PotassiumPotassium +107%
Contains more CopperCopper +73.6%
Contains less SodiumSodium -99.5%

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% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
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 EVitamin E +136.7%
Contains more Vitamin B1Vitamin B1 +601.5%
Contains more Vitamin B2Vitamin B2 +467.9%
Contains more Vitamin B3Vitamin B3 +1152.6%
Contains more Vitamin B5Vitamin B5 +71.1%
Contains more Vitamin B6Vitamin B6 +50.7%
Contains more FolateFolate +263.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +187.7%
Contains more CholineCholine +162.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 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 +425.1%
Contains more FatsFats +574.4%
Contains more CarbsCarbs +91.6%
Contains more OtherOther +203.8%
Contains more WaterWater +69.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 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 +5996.8%
Contains more Poly. FatPolyunsaturated fat +1158.2%
Contains less Sat. FatSaturated fat -86.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Focaccia Pomegranate
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Focaccia Pomegranate DV% diff.
Iron 3.16mg 0.3mg 36%
Vitamin B1 0.47mg 0.067mg 34%
Selenium 15.9µg 0.5µg 28%
Folate 138µg 38µg 25%
Sodium 561mg 3mg 24%
Vitamin B3 3.67mg 0.293mg 21%
Vitamin B2 0.301mg 0.053mg 19%
Monounsaturated fat 5.67g 0.093g 14%
Protein 8.77g 1.67g 14%
Phosphorus 128mg 36mg 13%
Manganese 0.364mg 0.119mg 11%
Vitamin C 0mg 10.2mg 11%
Fats 7.89g 1.17g 10%
Vitamin K 5.7µg 16.4µg 9%
Fiber 1.8g 4g 9%
Zinc 1.33mg 0.35mg 9%
Calories 249kcal 83kcal 8%
Copper 0.091mg 0.158mg 7%
Carbs 35.82g 18.7g 6%
Polyunsaturated fat 0.994g 0.079g 6%
Vitamin E 1.42mg 0.6mg 5%
Vitamin B5 0.645mg 0.377mg 5%
Potassium 114mg 236mg 4%
Calcium 35mg 10mg 3%
Vitamin B6 0.113mg 0.075mg 3%
Saturated fat 0.877g 0.12g 3%
Magnesium 20mg 12mg 2%
Choline 2.9mg 7.6mg 1%
Net carbs 34.02g 14.7g N/A
Sugar 1.75g 13.67g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Focaccia 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
36%
Focaccia
15%
Pomegranate
Minerals Daily Need Coverage Score
48%
Focaccia
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 558mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.757g)
Which food is lower in Sugar?
Focaccia
Focaccia is lower in Sugar (difference - 11.92g)
Which food is lower in glycemic index?
Focaccia
Focaccia is lower in glycemic index (difference - 63)
Which food is cheaper?
Focaccia
Focaccia is cheaper (difference - $1)
Which food is richer in minerals?
Focaccia
Focaccia is relatively richer in minerals
Which food is richer in vitamins?
Focaccia
Focaccia is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.