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  6. Pea raw vs. Pomegranate

Pea raw vs. Pomegranate — In-Depth Nutrition Comparison

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Significant differences between pea raw and pomegranate

  • The amount of vitamin C, vitamin B1, vitamin A, iron, manganese, vitamin B3, phosphorus, zinc, vitamin B6, and vitamin K in pea raw is higher than in pomegranate.
  • Pea raw covers your daily vitamin C needs 33% more than pomegranate.

Specific food types used in this comparison are Peas, green, raw and Pomegranates, raw.

Infographic

Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +175%
Contains more CalciumCalcium +150%
Contains more IronIron +390%
Contains more CopperCopper +11.4%
Contains more ZincZinc +254.3%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +244.5%
Contains more SeleniumSelenium +260%
Contains less SodiumSodium -40%
~equal in Potassium ~236mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 CVitamin C +292.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +297%
Contains more Vitamin B2Vitamin B2 +149.1%
Contains more Vitamin B3Vitamin B3 +613.3%
Contains more Vitamin B6Vitamin B6 +125.3%
Contains more Vitamin KVitamin K +51.2%
Contains more FolateFolate +71.1%
Contains more CholineCholine +273.7%
Contains more Vitamin EVitamin E +361.5%
Contains more Vitamin B5Vitamin B5 +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Pomegranate DV% diff.
Vitamin C 40mg 10.2mg 33%
Vitamin B1 0.266mg 0.067mg 17%
Iron 1.47mg 0.3mg 15%
Manganese 0.41mg 0.119mg 13%
Vitamin B3 2.09mg 0.293mg 11%
Phosphorus 108mg 36mg 10%
Zinc 1.24mg 0.35mg 8%
Protein 5.42g 1.67g 8%
Vitamin K 24.8µg 16.4µg 7%
Folate 65µg 38µg 7%
Fiber 5.7g 4g 7%
Vitamin B6 0.169mg 0.075mg 7%
Vitamin B2 0.132mg 0.053mg 6%
Vitamin B5 0.104mg 0.377mg 5%
Magnesium 33mg 12mg 5%
Choline 28.4mg 7.6mg 4%
Vitamin A 38µg 0µg 4%
Vitamin E 0.13mg 0.6mg 3%
Calcium 25mg 10mg 2%
Selenium 1.8µg 0.5µg 2%
Copper 0.176mg 0.158mg 2%
Carbs 14.45g 18.7g 1%
Polyunsaturated fat 0.187g 0.079g 1%
Fats 0.4g 1.17g 1%
Calories 81kcal 83kcal 0%
Net carbs 8.75g 14.7g N/A
Potassium 244mg 236mg 0%
Sugar 5.67g 13.67g N/A
Sodium 5mg 3mg 0%
Saturated fat 0.071g 0.12g 0%
Monounsaturated fat 0.035g 0.093g 0%
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +224.6%
Contains more OtherOther +64.2%
Contains more FatsFats +192.5%
Contains more CarbsCarbs +29.4%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 less Sat. FatSaturated fat -40.8%
Contains more Poly. FatPolyunsaturated fat +136.7%
Contains more Mono. FatMonounsaturated fat +165.7%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.