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  6. Pasta vs. Pomegranate

Pasta vs. Pomegranate — In-Depth Nutrition Comparison

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Significant differences between Pasta and Pomegranate

  • Pasta has more Vitamin B1, Iron, Vitamin B2, Folate, and Vitamin B12, however, Pomegranate is richer in Vitamin C, Copper, and Potassium.
  • Pasta covers your daily Vitamin B1 needs 12% more than Pomegranate.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Pomegranates, raw.

Infographic

Pasta 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.
Pasta
Pasta
5
:
5
Pomegranate
Pomegranate
Contains more Iron +280%
Contains more Magnesium +50%
Contains more Phosphorus +75%
Contains more Zinc +60%
Contains more Manganese +88.2%
Contains more Calcium +66.7%
Contains more Potassium +883.3%
Contains less Sodium -50%
Contains more Copper +69.9%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Iron +280%
Contains more Magnesium +50%
Contains more Phosphorus +75%
Contains more Zinc +60%
Contains more Manganese +88.2%
Contains more Calcium +66.7%
Contains more Potassium +883.3%
Contains less Sodium -50%
Contains more Copper +69.9%

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.
Pasta
Pasta
6
:
6
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin B1 +211.9%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +238.6%
Contains more Folate +68.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +120.6%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +211.9%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +238.6%
Contains more Folate +68.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +120.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
:
3
Pomegranate
Pomegranate
Contains more Protein +208.4%
Contains more Carbs +33.3%
Contains more Fats +11.4%
Contains more Water +13.7%
Contains more Other +71%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Pomegranate
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 Protein +208.4%
Contains more Carbs +33.3%
Contains more Fats +11.4%
Contains more Water +13.7%
Contains more Other +71%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +443%
Contains less Saturated Fat -20%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +443%
Contains less Saturated Fat -20%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Pomegranate Opinion
Net carbs 24.93g 14.7g Pasta
Protein 5.15g 1.67g Pasta
Fats 1.05g 1.17g Pomegranate
Carbs 24.93g 18.7g Pasta
Calories 131kcal 83kcal Pasta
Sugar 13.67g Pasta
Fiber 4g Pomegranate
Calcium 6mg 10mg Pomegranate
Iron 1.14mg 0.3mg Pasta
Magnesium 18mg 12mg Pasta
Phosphorus 63mg 36mg Pasta
Potassium 24mg 236mg Pomegranate
Sodium 6mg 3mg Pomegranate
Zinc 0.56mg 0.35mg Pasta
Copper 0.093mg 0.158mg Pomegranate
Manganese 0.224mg 0.119mg Pasta
Selenium 0.5µg Pomegranate
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.6mg Pomegranate
Vitamin C 0mg 10.2mg Pomegranate
Vitamin B1 0.209mg 0.067mg Pasta
Vitamin B2 0.15mg 0.053mg Pasta
Vitamin B3 0.992mg 0.293mg Pasta
Vitamin B5 0.183mg 0.377mg Pomegranate
Vitamin B6 0.034mg 0.075mg Pomegranate
Folate 64µg 38µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 16.4µg Pomegranate
Tryptophan 0.065mg Pasta
Threonine 0.134mg Pasta
Isoleucine 0.197mg Pasta
Leucine 0.348mg Pasta
Lysine 0.097mg Pasta
Methionine 0.079mg Pasta
Phenylalanine 0.247mg Pasta
Valine 0.217mg Pasta
Histidine 0.103mg Pasta
Cholesterol 33mg 0mg Pomegranate
Saturated Fat 0.15g 0.12g Pomegranate
Monounsaturated Fat 0.124g 0.093g Pasta
Polyunsaturated fat 0.429g 0.079g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Pasta
16%
Pomegranate
Minerals Daily Need Coverage Score
16%
Pasta
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $2)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 49)
Which food is richer in minerals?
?
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.
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.