Oatmeal vs. Pomegranate — In-Depth Nutrition Comparison
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How are oatmeal and pomegranate different?
- Oatmeal is higher in iron, manganese, vitamin B3, vitamin B6, vitamin B1, and vitamin B2; however, pomegranate is richer in vitamin K, vitamin C, copper, and fiber.
- Daily need coverage for iron for oatmeal is 71% higher.
- Oatmeal contains 10 times more vitamin B3 than pomegranate. While oatmeal contains 3.025mg of vitamin B3, pomegranate contains only 0.293mg.
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Pomegranates, raw are the varieties used in this article.
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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 | +116.7% |
| Contains more CalciumCalcium | +700% |
| Contains more IronIron | +1886.7% |
| Contains more ZincZinc | +77.1% |
| Contains more PhosphorusPhosphorus | +113.9% |
| Contains more ManganeseManganese | +368.9% |
| Contains more SeleniumSelenium | +900% |
| Contains more PotassiumPotassium | +286.9% |
| Contains more CopperCopper | +139.4% |
| Contains less SodiumSodium | -93.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +288.1% |
| Contains more Vitamin B2Vitamin B2 | +305.7% |
| Contains more Vitamin B3Vitamin B3 | +932.4% |
| Contains more Vitamin B6Vitamin B6 | +286.7% |
| Contains more FolateFolate | +15.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +757.1% |
| Contains more Vitamin B5Vitamin B5 | +18.9% |
| Contains more Vitamin KVitamin K | +4000% |
| Contains more CholineCholine | +61.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +41.9% |
| Contains more FatsFats | +16.2% |
| Contains more CarbsCarbs | +60.2% |
~equal in
Water
~77.93g
~equal in
Other
~0.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 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 | +320.4% |
| Contains more Poly. FatPolyunsaturated fat | +439.2% |
| Contains less Sat. FatSaturated fat | -46.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.96mg | 0.3mg | 71% |
| Manganese | 0.558mg | 0.119mg | 19% |
| Vitamin B3 | 3.025mg | 0.293mg | 17% |
| Vitamin B6 | 0.29mg | 0.075mg | 17% |
| Vitamin B1 | 0.26mg | 0.067mg | 16% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin K | 0.4µg | 16.4µg | 13% |
| Vitamin B2 | 0.215mg | 0.053mg | 12% |
| Vitamin C | 0mg | 10.2mg | 11% |
| Copper | 0.066mg | 0.158mg | 10% |
| Fiber | 1.7g | 4g | 9% |
| Selenium | 5µg | 0.5µg | 8% |
| Calcium | 80mg | 10mg | 7% |
| Phosphorus | 77mg | 36mg | 6% |
| Potassium | 61mg | 236mg | 5% |
| Starch | 10.37g | 4% | |
| Vitamin E | 0.07mg | 0.6mg | 4% |
| Magnesium | 26mg | 12mg | 3% |
| Zinc | 0.62mg | 0.35mg | 2% |
| Carbs | 11.67g | 18.7g | 2% |
| Folate | 44µg | 38µg | 2% |
| Polyunsaturated fat | 0.426g | 0.079g | 2% |
| Sodium | 49mg | 3mg | 2% |
| Monounsaturated fat | 0.391g | 0.093g | 1% |
| Choline | 4.7mg | 7.6mg | 1% |
| Calories | 68kcal | 83kcal | 1% |
| Vitamin B5 | 0.317mg | 0.377mg | 1% |
| Protein | 2.37g | 1.67g | 1% |
| Fats | 1.36g | 1.17g | 0% |
| Net carbs | 9.97g | 14.7g | N/A |
| Sugar | 0.46g | 13.67g | N/A |
| Trans fat | 0.003g | 0g | N/A |
| Saturated fat | 0.226g | 0.12g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
15%
Minerals Daily Need Coverage Score
45%
14%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Pomegranate is lower in Saturated fat (difference - 0.106g)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 13.21g)
Which food is lower in glycemic index?
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal is cheaper (difference - $1)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.