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  6. Hazelnut vs. Pomegranate

Hazelnut vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between hazelnut and pomegranate?

  • Pomegranate has less manganese, copper, vitamin E, iron, vitamin B1, vitamin B6, phosphorus, magnesium, and fiber than hazelnut.
  • Hazelnut's daily need coverage for manganese is 263% higher.
  • Hazelnut has 37 times more saturated fat than pomegranate. Hazelnut has 4.464g of saturated fat, while pomegranate has 0.12g.

We used Nuts, hazelnuts or filberts and Pomegranates, raw types in this comparison.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +1258.3%
Contains more CalciumCalcium +1040%
Contains more PotassiumPotassium +188.1%
Contains more IronIron +1466.7%
Contains more CopperCopper +991.8%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +705.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +5089.1%
Contains more SeleniumSelenium +380%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +2405%
Contains more Vitamin B1Vitamin B1 +859.7%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more Vitamin B3Vitamin B3 +514.3%
Contains more Vitamin B5Vitamin B5 +143.5%
Contains more Vitamin B6Vitamin B6 +650.7%
Contains more FolateFolate +197.4%
Contains more CholineCholine +500%
Contains more Vitamin CVitamin C +61.9%
Contains more Vitamin KVitamin K +15.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Pomegranate DV% diff.
Manganese 6.175mg 0.119mg 263%
Copper 1.725mg 0.158mg 174%
Monounsaturated fat 45.652g 0.093g 114%
Vitamin E 15.03mg 0.6mg 96%
Fats 60.75g 1.17g 92%
Iron 4.7mg 0.3mg 55%
Polyunsaturated fat 7.92g 0.079g 52%
Vitamin B1 0.643mg 0.067mg 48%
Vitamin B6 0.563mg 0.075mg 38%
Magnesium 163mg 12mg 36%
Phosphorus 290mg 36mg 36%
Protein 14.95g 1.67g 27%
Calories 628kcal 83kcal 27%
Fiber 9.7g 4g 23%
Saturated fat 4.464g 0.12g 20%
Zinc 2.45mg 0.35mg 19%
Folate 113µg 38µg 19%
Potassium 680mg 236mg 13%
Vitamin B5 0.918mg 0.377mg 11%
Calcium 114mg 10mg 10%
Vitamin B3 1.8mg 0.293mg 9%
Choline 45.6mg 7.6mg 7%
Vitamin B2 0.113mg 0.053mg 5%
Vitamin C 6.3mg 10.2mg 4%
Selenium 2.4µg 0.5µg 3%
Vitamin K 14.2µg 16.4µg 2%
Carbs 16.7g 18.7g 1%
Net carbs 7g 14.7g N/A
Sugar 4.34g 13.67g N/A
Starch 0.48g 0%
Sodium 0mg 3mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +795.2%
Contains more FatsFats +5092.3%
Contains more OtherOther +332.1%
Contains more CarbsCarbs +12%
Contains more WaterWater +1367.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +48988.2%
Contains more Poly. FatPolyunsaturated fat +9925.3%
Contains less Sat. FatSaturated fat -97.3%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.