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  6. Pomegranate vs. Broad bean raw

Pomegranate vs. Broad bean raw — In-Depth Nutrition Comparison

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How are pomegranate and broad bean raw different?

  • Pomegranate is higher in vitamin C; however, broad bean raw is richer in folate, copper, manganese, vitamin K, vitamin B2, iron, fiber, phosphorus, and vitamin B3.
  • Daily need coverage for folate for broad bean raw is 28% higher.
  • Pomegranate contains 3 times more vitamin C than broad bean raw. While pomegranate contains 10.2mg of vitamin C, broad bean raw contains only 3.7mg.

Pomegranates, raw and Beans, fava, in pod, raw are the varieties used in this article.

Infographic

Pomegranate vs Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains less SodiumSodium -88%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +40.7%
Contains more IronIron +416.7%
Contains more CopperCopper +154.4%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +258.3%
Contains more ManganeseManganese +455.5%
Contains more SeleniumSelenium +60%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +175.7%
Contains more Vitamin B5Vitamin B5 +67.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +93.3%
Contains more Vitamin B1Vitamin B1 +98.5%
Contains more Vitamin B2Vitamin B2 +447.2%
Contains more Vitamin B3Vitamin B3 +667.6%
Contains more Vitamin B6Vitamin B6 +38.7%
Contains more Vitamin KVitamin K +149.4%
Contains more FolateFolate +289.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Broad bean raw DV% diff.
Folate 38µg 148µg 28%
Copper 0.158mg 0.402mg 27%
Manganese 0.119mg 0.661mg 24%
Vitamin K 16.4µg 40.9µg 20%
Vitamin B2 0.053mg 0.29mg 18%
Iron 0.3mg 1.55mg 16%
Fiber 4g 7.5g 14%
Protein 1.67g 7.92g 13%
Phosphorus 36mg 129mg 13%
Vitamin B3 0.293mg 2.249mg 12%
Vitamin C 10.2mg 3.7mg 7%
Zinc 0.35mg 1mg 6%
Vitamin B1 0.067mg 0.133mg 6%
Magnesium 12mg 33mg 5%
Vitamin E 0.6mg 1.16mg 4%
Calcium 10mg 37mg 3%
Potassium 236mg 332mg 3%
Vitamin B5 0.377mg 0.225mg 3%
Vitamin B6 0.075mg 0.104mg 2%
Vitamin A 0µg 17µg 2%
Polyunsaturated fat 0.079g 0.342g 2%
Choline 7.6mg 1%
Sodium 3mg 25mg 1%
Selenium 0.5µg 0.8µg 1%
Fats 1.17g 0.73g 1%
Calories 83kcal 88kcal 0%
Carbs 18.7g 17.63g 0%
Net carbs 14.7g 10.13g N/A
Sugar 13.67g 9.21g N/A
Saturated fat 0.12g 0.118g 0%
Monounsaturated fat 0.093g 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +60.3%
Contains more ProteinProtein +374.3%
Contains more OtherOther +111.3%
~equal in Carbs ~17.63g
~equal in Water ~72.6g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +11.8%
Contains more Poly. FatPolyunsaturated fat +332.9%
~equal in Saturated fat ~0.118g

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.