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Pomegranate vs. Bean raw — In-Depth Nutrition Comparison

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How are pomegranate and bean raw different?

  • Bean raw is higher than pomegranate in folate, copper, iron, vitamin B1, phosphorus, selenium, fiber, manganese, magnesium, and potassium.
  • Bean raw covers your daily need for folate, 122% more than pomegranate.

Pomegranates, raw and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Pomegranate vs Bean raw 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +1366.7%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +490.3%
Contains more IronIron +1590%
Contains more CopperCopper +465.2%
Contains more ZincZinc +551.4%
Contains more PhosphorusPhosphorus +1041.7%
Contains more ManganeseManganese +864.7%
Contains more SeleniumSelenium +5480%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +61.9%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin KVitamin K +192.9%
Contains more Vitamin B1Vitamin B1 +964.2%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +300.7%
Contains more Vitamin B5Vitamin B5 +108.2%
Contains more Vitamin B6Vitamin B6 +532%
Contains more FolateFolate +1281.6%
Contains more CholineCholine +771.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Bean raw DV% diff.
Folate 38µg 525µg 122%
Copper 0.158mg 0.893mg 82%
Iron 0.3mg 5.07mg 60%
Vitamin B1 0.067mg 0.713mg 54%
Phosphorus 36mg 411mg 54%
Selenium 0.5µg 27.9µg 50%
Fiber 4g 15.5g 46%
Manganese 0.119mg 1.148mg 45%
Protein 1.67g 21.42g 40%
Magnesium 12mg 176mg 39%
Potassium 236mg 1393mg 34%
Vitamin B6 0.075mg 0.474mg 31%
Zinc 0.35mg 2.28mg 18%
Carbs 18.7g 62.55g 15%
Starch 34.17g 14%
Calories 83kcal 347kcal 13%
Vitamin B2 0.053mg 0.212mg 12%
Choline 7.6mg 66.2mg 11%
Calcium 10mg 113mg 10%
Vitamin K 16.4µg 5.6µg 9%
Vitamin B5 0.377mg 0.785mg 8%
Vitamin B3 0.293mg 1.174mg 6%
Vitamin C 10.2mg 6.3mg 4%
Vitamin E 0.6mg 0.21mg 3%
Polyunsaturated fat 0.079g 0.407g 2%
Saturated fat 0.12g 0.235g 1%
Fats 1.17g 1.23g 0%
Net carbs 14.7g 47.05g N/A
Sugar 13.67g 2.11g N/A
Sodium 3mg 12mg 0%
Monounsaturated fat 0.093g 0.229g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +587.8%
Contains more ProteinProtein +1182.6%
Contains more CarbsCarbs +234.5%
Contains more OtherOther +554.7%
~equal in Fats ~1.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -48.9%
Contains more Mono. FatMonounsaturated fat +146.2%
Contains more Poly. FatPolyunsaturated fat +415.2%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.