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  6. Pomegranate vs. Baked beans

Pomegranate vs. Baked beans — In-Depth Nutrition Comparison

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Differences between pomegranate and baked beans

  • Pomegranate has more vitamin C, while baked beans have more iron, phosphorus, selenium, magnesium, fiber, manganese, and vitamin B1.
  • Baked beans' daily need coverage for iron is 21% higher.
  • Baked beans contain 9 times less vitamin C than pomegranate. Pomegranate contains 10.2mg of vitamin C, while baked beans contain 1.1mg.
  • The amount of saturated fat in pomegranate is lower.

The food types used in this comparison are Pomegranates, raw and Beans, baked, home prepared.

Infographic

Pomegranate vs Baked beans 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 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +510%
Contains more PotassiumPotassium +51.7%
Contains more IronIron +563.3%
Contains more ZincZinc +108.6%
Contains more PhosphorusPhosphorus +202.8%
Contains more ManganeseManganese +114.3%
Contains more SeleniumSelenium +1040%
~equal in Copper ~0.159mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +827.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +103%
Contains more Vitamin B3Vitamin B3 +39.2%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +26.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.049mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Baked beans DV% diff.
Iron 0.3mg 1.99mg 21%
Sodium 3mg 422mg 18%
Vitamin K 16.4µg 14%
Phosphorus 36mg 109mg 10%
Vitamin C 10.2mg 1.1mg 10%
Selenium 0.5µg 5.7µg 9%
Protein 1.67g 5.54g 8%
Saturated fat 0.12g 1.948g 8%
Magnesium 12mg 43mg 7%
Fiber 4g 5.5g 6%
Vitamin B1 0.067mg 0.136mg 6%
Manganese 0.119mg 0.255mg 6%
Fats 1.17g 5.15g 6%
Monounsaturated fat 0.093g 2.133g 5%
Calcium 10mg 61mg 5%
Vitamin B5 0.377mg 0.155mg 4%
Polyunsaturated fat 0.079g 0.74g 4%
Calories 83kcal 155kcal 4%
Vitamin E 0.6mg 4%
Potassium 236mg 358mg 4%
Zinc 0.35mg 0.73mg 3%
Folate 38µg 48µg 3%
Cholesterol 0mg 5mg 2%
Choline 7.6mg 1%
Carbs 18.7g 21.63g 1%
Vitamin B6 0.075mg 0.09mg 1%
Vitamin B3 0.293mg 0.408mg 1%
Net carbs 14.7g 16.13g N/A
Sugar 13.67g N/A
Copper 0.158mg 0.159mg 0%
Vitamin B2 0.053mg 0.049mg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +19.6%
Contains more ProteinProtein +231.7%
Contains more FatsFats +340.2%
Contains more CarbsCarbs +15.7%
Contains more OtherOther +373.6%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +2193.5%
Contains more Poly. FatPolyunsaturated fat +836.7%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.