Hummus vs. Pomegranate — In-Depth Nutrition Comparison
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The main differences between hummus and pomegranate
- Hummus is richer in copper, manganese, iron, phosphorus, magnesium, zinc, folate, and vitamin B6, yet pomegranate is richer in vitamin C.
- Daily need coverage for copper for hummus is 41% higher.
- Hummus contains 126 times more sodium than pomegranate. Hummus contains 379mg of sodium, while pomegranate contains 3mg.
Food types used in this article are Hummus, commercial and Pomegranates, raw.
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.
| Contains more MagnesiumMagnesium | +491.7% |
| Contains more CalciumCalcium | +280% |
| Contains more IronIron | +713.3% |
| Contains more CopperCopper | +233.5% |
| Contains more ZincZinc | +422.9% |
| Contains more PhosphorusPhosphorus | +388.9% |
| Contains more ManganeseManganese | +549.6% |
| Contains more SeleniumSelenium | +420% |
| Contains less SodiumSodium | -99.2% |
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 B1Vitamin B1 | +168.7% |
| Contains more Vitamin B2Vitamin B2 | +20.8% |
| Contains more Vitamin B3Vitamin B3 | +98.6% |
| Contains more Vitamin B6Vitamin B6 | +166.7% |
| Contains more FolateFolate | +118.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +185.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.158mg | 41% |
| Manganese | 0.773mg | 0.119mg | 28% |
| Iron | 2.44mg | 0.3mg | 27% |
| Polyunsaturated fat | 3.613g | 0.079g | 24% |
| Phosphorus | 176mg | 36mg | 20% |
| Sodium | 379mg | 3mg | 16% |
| Vitamin K | 16.4µg | 14% | |
| Magnesium | 71mg | 12mg | 14% |
| Zinc | 1.83mg | 0.35mg | 13% |
| Fats | 9.6g | 1.17g | 13% |
| Protein | 7.9g | 1.67g | 12% |
| Folate | 83µg | 38µg | 11% |
| Vitamin C | 0mg | 10.2mg | 11% |
| Monounsaturated fat | 4.039g | 0.093g | 10% |
| Vitamin B6 | 0.2mg | 0.075mg | 10% |
| Vitamin B1 | 0.18mg | 0.067mg | 9% |
| Fiber | 6g | 4g | 8% |
| Saturated fat | 1.437g | 0.12g | 6% |
| Vitamin B5 | 0.132mg | 0.377mg | 5% |
| Selenium | 2.6µg | 0.5µg | 4% |
| Vitamin E | 0.6mg | 4% | |
| Calories | 166kcal | 83kcal | 4% |
| Calcium | 38mg | 10mg | 3% |
| Vitamin B3 | 0.582mg | 0.293mg | 2% |
| Vitamin B2 | 0.064mg | 0.053mg | 1% |
| Choline | 7.6mg | 1% | |
| Carbs | 14.29g | 18.7g | 1% |
| Net carbs | 8.29g | 14.7g | N/A |
| Potassium | 228mg | 236mg | 0% |
| Sugar | 13.67g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +373.1% |
| Contains more FatsFats | +720.5% |
| Contains more OtherOther | +205.7% |
| Contains more CarbsCarbs | +30.9% |
| Contains more WaterWater | +17% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 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 | +4243% |
| Contains more Poly. FatPolyunsaturated fat | +4473.4% |
| Contains less Sat. FatSaturated fat | -91.6% |
