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  6. Oatmeal vs. Pomegranate

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.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +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.
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Pomegranate 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +320.4%
Contains more Poly. FatPolyunsaturated fat +439.2%
Contains less Sat. FatSaturated fat -46.9%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.