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Pancake vs. Pomegranate — In-Depth Nutrition Comparison

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How are pancake and pomegranate different?

  • Pancake is higher in selenium, calcium, iron, phosphorus, vitamin B2, and vitamin B1; however, pomegranate is richer in copper and vitamin C.
  • Daily need coverage for selenium for pancake is 26% higher.

Pancakes, plain, prepared from recipe and Pomegranates, raw are the varieties used in this article.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 +33.3%
Contains more CalciumCalcium +2090%
Contains more IronIron +500%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +341.7%
Contains more ManganeseManganese +68.1%
Contains more SeleniumSelenium +2880%
Contains more PotassiumPotassium +78.8%
Contains more CopperCopper +222.4%
Contains less SodiumSodium -99.3%

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +430.2%
Contains more Vitamin B3Vitamin B3 +434.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3300%
Contains more Vitamin B6Vitamin B6 +63%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.377mg
~equal in Folate ~38µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +283.2%
Contains more FatsFats +729.1%
Contains more CarbsCarbs +51.3%
Contains more OtherOther +409.4%
Contains more WaterWater +47.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +2560.2%
Contains more Poly. FatPolyunsaturated fat +5529.1%
Contains less Sat. FatSaturated fat -94.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pancake Pomegranate
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pancake Pomegranate DV% diff.
Polyunsaturated fat 4.447g 0.079g 29%
Selenium 14.9µg 0.5µg 26%
Calcium 219mg 10mg 21%
Cholesterol 59mg 0mg 20%
Sodium 439mg 3mg 19%
Iron 1.8mg 0.3mg 19%
Vitamin B2 0.281mg 0.053mg 18%
Phosphorus 159mg 36mg 18%
Fiber 4g 16%
Vitamin K 16.4µg 14%
Fats 9.7g 1.17g 13%
Copper 0.049mg 0.158mg 12%
Vitamin B1 0.201mg 0.067mg 11%
Vitamin C 0.3mg 10.2mg 11%
Vitamin B12 0.22µg 0µg 9%
Protein 6.4g 1.67g 9%
Saturated fat 2.122g 0.12g 9%
Vitamin B3 1.567mg 0.293mg 8%
Calories 227kcal 83kcal 7%
Monounsaturated fat 2.474g 0.093g 6%
Vitamin A 54µg 0µg 6%
Vitamin E 0.6mg 4%
Manganese 0.2mg 0.119mg 4%
Potassium 132mg 236mg 3%
Carbs 28.3g 18.7g 3%
Vitamin B6 0.046mg 0.075mg 2%
Zinc 0.56mg 0.35mg 2%
Vitamin B5 0.405mg 0.377mg 1%
Magnesium 16mg 12mg 1%
Choline 7.6mg 1%
Net carbs 28.3g 14.7g N/A
Sugar 13.67g N/A
Folate 38µg 38µg 0%
Tryptophan 0.08mg 0%
Threonine 0.237mg 0%
Isoleucine 0.297mg 0%
Leucine 0.513mg 0%
Lysine 0.321mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.319mg 0%
Valine 0.335mg 0%
Histidine 0.152mg 0%
Omega-3 - DHA 0.005g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Pancake
15%
Pomegranate
Minerals Daily Need Coverage Score
42%
Pancake
14%
Pomegranate

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 436mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 2.002g)
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Pancake
Pancake is lower in glycemic index (difference - 66)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $1)
Which food is richer in minerals?
Pancake
Pancake is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.