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  6. Pomegranate vs. Navy bean raw

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

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Important differences between pomegranate and navy bean raw

  • Pomegranate has less vitamin B1, folate, copper, magnesium, iron, manganese, vitamin B2, vitamin C, phosphorus, and vitamin B5.
  • Navy bean raw's daily need coverage for vitamin B1 is 27% more.

The food varieties used in the comparison are Pomegranates, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Pomegranate vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -76.9%
Contains more MagnesiumMagnesium +741.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +30.1%
Contains more IronIron +543.3%
Contains more CopperCopper +125.3%
Contains more ZincZinc +154.3%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +242.9%
Contains more SeleniumSelenium +20%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +84.3%
Contains more Vitamin B1Vitamin B1 +482.1%
Contains more Vitamin B2Vitamin B2 +305.7%
Contains more Vitamin B3Vitamin B3 +316.4%
Contains more Vitamin B5Vitamin B5 +118.8%
Contains more Vitamin B6Vitamin B6 +154.7%
Contains more FolateFolate +247.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Navy bean raw DV% diff.
Vitamin B1 0.067mg 0.39mg 27%
Folate 38µg 132µg 24%
Copper 0.158mg 0.356mg 22%
Magnesium 12mg 101mg 21%
Iron 0.3mg 1.93mg 20%
Fiber 4g 16%
Vitamin K 16.4µg 14%
Manganese 0.119mg 0.408mg 13%
Vitamin B2 0.053mg 0.215mg 12%
Vitamin C 10.2mg 18.8mg 10%
Phosphorus 36mg 100mg 9%
Vitamin B6 0.075mg 0.191mg 9%
Vitamin B5 0.377mg 0.825mg 9%
Protein 1.67g 6.15g 9%
Vitamin B3 0.293mg 1.22mg 6%
Zinc 0.35mg 0.89mg 5%
Vitamin E 0.6mg 4%
Carbs 18.7g 13.05g 2%
Potassium 236mg 307mg 2%
Polyunsaturated fat 0.079g 0.407g 2%
Choline 7.6mg 1%
Calories 83kcal 67kcal 1%
Calcium 10mg 15mg 1%
Fats 1.17g 0.7g 1%
Net carbs 14.7g 13.05g N/A
Sugar 13.67g N/A
Sodium 3mg 13mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.12g 0.085g 0%
Monounsaturated fat 0.093g 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +67.1%
Contains more CarbsCarbs +43.3%
Contains more ProteinProtein +268.3%
Contains more OtherOther +79.2%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +78.8%
Contains less Sat. FatSaturated fat -29.2%
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.