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  6. Fruitcake vs. Pomegranate

Fruitcake vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between fruitcake and pomegranate?

  • Fruitcake is richer in iron and monounsaturated fat, yet pomegranate is richer in vitamin K, copper, and vitamin C.
  • Fruitcake's daily need coverage for iron is 22% higher.
  • Fruitcake has 45 times more monounsaturated fat than pomegranate. Fruitcake has 4.2g of monounsaturated fat, while pomegranate has 0.093g.
  • Pomegranate contains less sodium.

We used Cake, fruitcake, commercially prepared and Pomegranates, raw types in this comparison.

Infographic

Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
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 +33.3%
Contains more CalciumCalcium +230%
Contains more IronIron +590%
Contains more PhosphorusPhosphorus +44.4%
Contains more ManganeseManganese +84.9%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +54.2%
Contains more CopperCopper +216%
Contains more ZincZinc +29.6%
Contains less SodiumSodium -97%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
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 EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +86.8%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17.1%
Contains more Vitamin CVitamin C +1940%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B5Vitamin B5 +66.8%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin KVitamin K +993.3%
Contains more FolateFolate +90%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fruitcake Pomegranate DV% diff.
Iron 2.07mg 0.3mg 22%
Polyunsaturated fat 3.323g 0.079g 22%
Carbs 61.6g 18.7g 14%
Calories 324kcal 83kcal 12%
Fats 9.1g 1.17g 12%
Vitamin K 1.5µg 16.4µg 12%
Copper 0.05mg 0.158mg 12%
Vitamin C 0.5mg 10.2mg 11%
Monounsaturated fat 4.2g 0.093g 10%
Folate 20µg 38µg 5%
Sodium 101mg 3mg 4%
Saturated fat 1.048g 0.12g 4%
Manganese 0.22mg 0.119mg 4%
Vitamin B2 0.099mg 0.053mg 4%
Vitamin B5 0.226mg 0.377mg 3%
Selenium 2µg 0.5µg 3%
Vitamin B3 0.791mg 0.293mg 3%
Potassium 153mg 236mg 2%
Calcium 33mg 10mg 2%
Cholesterol 5mg 0mg 2%
Phosphorus 52mg 36mg 2%
Vitamin B6 0.046mg 0.075mg 2%
Vitamin E 0.9mg 0.6mg 2%
Protein 2.9g 1.67g 2%
Vitamin B1 0.05mg 0.067mg 1%
Vitamin A 7µg 0µg 1%
Zinc 0.27mg 0.35mg 1%
Fiber 3.7g 4g 1%
Magnesium 16mg 12mg 1%
Net carbs 57.9g 14.7g N/A
Sugar 27.42g 13.67g N/A
Vitamin B12 0.01µg 0µg 0%
Choline 8.9mg 7.6mg 0%
Tryptophan 0.042mg 0%
Threonine 0.102mg 0%
Isoleucine 0.121mg 0%
Leucine 0.206mg 0%
Lysine 0.121mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.14mg 0%
Valine 0.144mg 0%
Histidine 0.071mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 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 +73.7%
Contains more FatsFats +677.8%
Contains more CarbsCarbs +229.4%
Contains more OtherOther +107.5%
Contains more WaterWater +208%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 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 +4416.1%
Contains more Poly. FatPolyunsaturated fat +4106.3%
Contains less Sat. FatSaturated fat -88.5%

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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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.