Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Mixed nuts
  5. Compare
  6. Mixed nuts vs. Pomegranate

Mixed nuts vs. Pomegranate — In-Depth Nutrition Comparison

Compare

Summary of differences between mixed nuts and pomegranate

  • Pomegranate has less manganese, copper, selenium, phosphorus, magnesium, vitamin E, vitamin B3, iron, and zinc than mixed nuts.
  • Mixed nuts cover your daily need for manganese, 84% more than pomegranate.
  • Mixed nuts have 73 times more saturated fat than pomegranate. While mixed nuts have 8.711g of saturated fat, pomegranate has only 0.12g.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Pomegranates, raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +1808.3%
Contains more CalciumCalcium +1070%
Contains more PotassiumPotassium +167.8%
Contains more IronIron +770%
Contains more CopperCopper +474.1%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +1166.7%
Contains more ManganeseManganese +1614.3%
Contains more SeleniumSelenium +6680%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 +1203.3%
Contains more Vitamin B1Vitamin B1 +182.1%
Contains more Vitamin B2Vitamin B2 +269.8%
Contains more Vitamin B3Vitamin B3 +2531.1%
Contains more Vitamin B5Vitamin B5 +202.4%
Contains more Vitamin B6Vitamin B6 +369.3%
Contains more FolateFolate +118.4%
Contains more CholineCholine +584.2%
Contains more Vitamin CVitamin C +1940%
Contains more Vitamin KVitamin K +187.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Pomegranate DV% diff.
Polyunsaturated fat 14.612g 0.079g 97%
Manganese 2.04mg 0.119mg 84%
Copper 0.907mg 0.158mg 83%
Fats 53.95g 1.17g 81%
Monounsaturated fat 28.488g 0.093g 71%
Selenium 33.9µg 0.5µg 61%
Phosphorus 456mg 36mg 60%
Magnesium 229mg 12mg 52%
Vitamin E 7.82mg 0.6mg 48%
Vitamin B3 7.709mg 0.293mg 46%
Saturated fat 8.711g 0.12g 39%
Protein 20.04g 1.67g 37%
Iron 2.61mg 0.3mg 29%
Zinc 3.36mg 0.35mg 27%
Calories 607kcal 83kcal 26%
Vitamin B6 0.352mg 0.075mg 21%
Vitamin B5 1.14mg 0.377mg 15%
Fiber 7g 4g 12%
Potassium 632mg 236mg 12%
Vitamin C 0.5mg 10.2mg 11%
Vitamin B2 0.196mg 0.053mg 11%
Calcium 117mg 10mg 11%
Folate 83µg 38µg 11%
Vitamin B1 0.189mg 0.067mg 10%
Vitamin K 5.7µg 16.4µg 9%
Choline 52mg 7.6mg 8%
Starch 4.2g 2%
Carbs 21.05g 18.7g 1%
Net carbs 14.05g 14.7g N/A
Sugar 4.15g 13.67g N/A
Sodium 5mg 3mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +1100%
Contains more FatsFats +4511.1%
Contains more CarbsCarbs +12.6%
Contains more OtherOther +443.4%
Contains more WaterWater +3646.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +30532.3%
Contains more Poly. FatPolyunsaturated fat +18396.2%
Contains less Sat. FatSaturated fat -98.6%

People also compare

Mixed nuts
Mixed nuts vs Brazil nut
Brazil nut
Mixed nuts
Mixed nuts vs Cashew
Cashew
Mixed nuts
Mixed nuts vs Hazelnut
Hazelnut
Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.