Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Peanut butter
  5. Compare
  6. Peanut butter vs. Pomegranate

Peanut butter vs. Pomegranate — In-Depth Nutrition Comparison

Compare

The main differences between peanut butter and pomegranate

  • Peanut butter is richer than pomegranate in vitamin B3, manganese, vitamin E, phosphorus, magnesium, copper, vitamin B6, zinc, and iron.
  • Daily need coverage for vitamin B3 for peanut butter is 80% higher.
  • Peanut butter contains 86 times more saturated fat than pomegranate. Peanut butter contains 10.325g of saturated fat, while pomegranate contains 0.12g.

Food types used in this article are Peanut butter, smooth style, without salt and Pomegranates, raw.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +1300%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +136.4%
Contains more IronIron +480%
Contains more CopperCopper +167.1%
Contains more ZincZinc +617.1%
Contains more PhosphorusPhosphorus +830.6%
Contains more ManganeseManganese +1299.2%
Contains more SeleniumSelenium +720%
Contains less SodiumSodium -82.4%

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +1416.7%
Contains more Vitamin B1Vitamin B1 +123.9%
Contains more Vitamin B2Vitamin B2 +262.3%
Contains more Vitamin B3Vitamin B3 +4375.1%
Contains more Vitamin B5Vitamin B5 +201.6%
Contains more Vitamin B6Vitamin B6 +488%
Contains more FolateFolate +128.9%
Contains more CholineCholine +728.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +5366.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Pomegranate DV% diff.
Polyunsaturated fat 12.535g 0.079g 83%
Vitamin B3 13.112mg 0.293mg 80%
Fats 51.36g 1.17g 77%
Manganese 1.665mg 0.119mg 67%
Monounsaturated fat 25.941g 0.093g 65%
Vitamin E 9.1mg 0.6mg 57%
Saturated fat 10.325g 0.12g 46%
Phosphorus 335mg 36mg 43%
Protein 22.21g 1.67g 41%
Magnesium 168mg 12mg 37%
Copper 0.422mg 0.158mg 29%
Vitamin B6 0.441mg 0.075mg 28%
Calories 598kcal 83kcal 26%
Zinc 2.51mg 0.35mg 20%
Iron 1.74mg 0.3mg 18%
Vitamin B5 1.137mg 0.377mg 15%
Vitamin K 0.3µg 16.4µg 13%
Folate 87µg 38µg 12%
Vitamin C 0mg 10.2mg 11%
Vitamin B2 0.192mg 0.053mg 11%
Choline 63mg 7.6mg 10%
Potassium 558mg 236mg 9%
Selenium 4.1µg 0.5µg 7%
Vitamin B1 0.15mg 0.067mg 7%
Fiber 5g 4g 4%
Calcium 49mg 10mg 4%
Starch 3.56g 1%
Carbs 22.31g 18.7g 1%
Sodium 17mg 3mg 1%
Net carbs 17.31g 14.7g N/A
Sugar 10.49g 13.67g N/A
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +1229.9%
Contains more FatsFats +4289.7%
Contains more CarbsCarbs +19.3%
Contains more OtherOther +445.3%
Contains more WaterWater +6235.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +27793.5%
Contains more Poly. FatPolyunsaturated fat +15767.1%
Contains less Sat. FatSaturated fat -98.8%

People also compare

Peanut butter
Peanut butter vs Peanut
Peanut
Peanut butter
Peanut butter vs Butter
Butter
Peanut butter
Peanut butter vs Almond butter
Almond butter
Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.