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  6. Millet raw vs. Pomegranate

Millet raw vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between millet raw and pomegranate?

  • Millet raw is richer than pomegranate in manganese, copper, phosphorus, iron, vitamin B1, vitamin B3, magnesium, vitamin B6, vitamin B2, and fiber.
  • Millet raw's daily need coverage for manganese is 66% more.
  • Millet raw has 16 times more vitamin B3 than pomegranate. While millet raw has 4.72mg of vitamin B3, pomegranate has only 0.293mg.

We used Millet, raw and Pomegranates, raw types in this article.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +850%
Contains more IronIron +903.3%
Contains more CopperCopper +374.7%
Contains more ZincZinc +380%
Contains more PhosphorusPhosphorus +691.7%
Contains more ManganeseManganese +1271.4%
Contains more SeleniumSelenium +440%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +21%
Contains less SodiumSodium -40%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 +528.4%
Contains more Vitamin B2Vitamin B2 +447.2%
Contains more Vitamin B3Vitamin B3 +1510.9%
Contains more Vitamin B5Vitamin B5 +124.9%
Contains more Vitamin B6Vitamin B6 +412%
Contains more FolateFolate +123.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin KVitamin K +1722.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Pomegranate DV% diff.
Manganese 1.632mg 0.119mg 66%
Copper 0.75mg 0.158mg 66%
Phosphorus 285mg 36mg 36%
Iron 3.01mg 0.3mg 34%
Vitamin B1 0.421mg 0.067mg 30%
Vitamin B3 4.72mg 0.293mg 28%
Vitamin B6 0.384mg 0.075mg 24%
Magnesium 114mg 12mg 24%
Protein 11.02g 1.67g 19%
Vitamin B2 0.29mg 0.053mg 18%
Carbs 72.85g 18.7g 18%
Fiber 8.5g 4g 18%
Calories 378kcal 83kcal 15%
Polyunsaturated fat 2.134g 0.079g 14%
Vitamin K 0.9µg 16.4µg 13%
Zinc 1.68mg 0.35mg 12%
Folate 85µg 38µg 12%
Vitamin C 0mg 10.2mg 11%
Vitamin B5 0.848mg 0.377mg 9%
Fats 4.22g 1.17g 5%
Vitamin E 0.05mg 0.6mg 4%
Selenium 2.7µg 0.5µg 4%
Saturated fat 0.723g 0.12g 3%
Monounsaturated fat 0.773g 0.093g 2%
Choline 7.6mg 1%
Potassium 195mg 236mg 1%
Net carbs 64.35g 14.7g N/A
Calcium 8mg 10mg 0%
Sugar 13.67g N/A
Sodium 5mg 3mg 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +559.9%
Contains more FatsFats +260.7%
Contains more CarbsCarbs +289.6%
Contains more OtherOther +511.3%
Contains more WaterWater +798.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +731.2%
Contains more Poly. FatPolyunsaturated fat +2601.3%
Contains less Sat. FatSaturated fat -83.4%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.