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  6. Pomegranate vs. Beef Liver raw

Pomegranate vs. Beef Liver raw — In-Depth Nutrition Comparison

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Differences between Pomegranate and Beef Liver raw

  • Pomegranate contains less Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Vitamin B6, Selenium, and Folate than Beef Liver raw.
  • Beef Liver raw's daily need coverage for Vitamin B12 is 2471% higher.

The food types used in this comparison are Pomegranates, raw and Beef, variety meats and by-products, liver, raw.

Infographic

Pomegranate vs Beef Liver 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.
Pomegranate
Pomegranate
2
:
8
Beef Liver raw
Beef Liver raw
Contains more Calcium +100%
Contains less Sodium -95.7%
Contains more Iron +1533.3%
Contains more Magnesium +50%
Contains more Phosphorus +975%
Contains more Potassium +32.6%
Contains more Zinc +1042.9%
Contains more Copper +6074.1%
Contains more Manganese +160.5%
Contains more Selenium +7840%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Contains more Calcium +100%
Contains less Sodium -95.7%
Contains more Iron +1533.3%
Contains more Magnesium +50%
Contains more Phosphorus +975%
Contains more Potassium +32.6%
Contains more Zinc +1042.9%
Contains more Copper +6074.1%
Contains more Manganese +160.5%
Contains more Selenium +7840%

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.
Pomegranate
Pomegranate
3
:
9
Beef Liver raw
Beef Liver raw
Contains more Vitamin E +57.9%
Contains more Vitamin C +684.6%
Contains more Vitamin K +429%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +182.1%
Contains more Vitamin B2 +5098.1%
Contains more Vitamin B3 +4396.6%
Contains more Vitamin B5 +1802.7%
Contains more Vitamin B6 +1344%
Contains more Folate +663.2%
Contains more Vitamin B12 +∞%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Contains more Vitamin E +57.9%
Contains more Vitamin C +684.6%
Contains more Vitamin K +429%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +182.1%
Contains more Vitamin B2 +5098.1%
Contains more Vitamin B3 +4396.6%
Contains more Vitamin B5 +1802.7%
Contains more Vitamin B6 +1344%
Contains more Folate +663.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
2
:
3
Beef Liver raw
Beef Liver raw
Contains more Carbs +380.7%
Contains more Water +10.1%
Contains more Protein +1119.2%
Contains more Fats +210.3%
Contains more Other +147.2%
Equal in Water - 70.81
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more Carbs +380.7%
Contains more Water +10.1%
Contains more Protein +1119.2%
Contains more Fats +210.3%
Contains more Other +147.2%
Equal in Water - 70.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Beef Liver raw
Beef Liver raw
Contains less Saturated Fat -90.3%
Contains more Monounsaturated Fat +415.1%
Contains more Polyunsaturated fat +488.6%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Contains less Saturated Fat -90.3%
Contains more Monounsaturated Fat +415.1%
Contains more Polyunsaturated fat +488.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Beef Liver raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pomegranate Beef Liver raw Opinion
Net carbs 14.7g 3.89g Pomegranate
Protein 1.67g 20.36g Beef Liver raw
Fats 1.17g 3.63g Beef Liver raw
Carbs 18.7g 3.89g Pomegranate
Calories 83kcal 135kcal Beef Liver raw
Sugar 13.67g 0g Beef Liver raw
Fiber 4g 0g Pomegranate
Calcium 10mg 5mg Pomegranate
Iron 0.3mg 4.9mg Beef Liver raw
Magnesium 12mg 18mg Beef Liver raw
Phosphorus 36mg 387mg Beef Liver raw
Potassium 236mg 313mg Beef Liver raw
Sodium 3mg 69mg Pomegranate
Zinc 0.35mg 4mg Beef Liver raw
Copper 0.158mg 9.755mg Beef Liver raw
Manganese 0.119mg 0.31mg Beef Liver raw
Selenium 0.5µg 39.7µg Beef Liver raw
Vitamin A 0IU 16898IU Beef Liver raw
Vitamin A RAE 0µg 4968µg Beef Liver raw
Vitamin E 0.6mg 0.38mg Pomegranate
Vitamin D 0IU 49IU Beef Liver raw
Vitamin D 0µg 1.2µg Beef Liver raw
Vitamin C 10.2mg 1.3mg Pomegranate
Vitamin B1 0.067mg 0.189mg Beef Liver raw
Vitamin B2 0.053mg 2.755mg Beef Liver raw
Vitamin B3 0.293mg 13.175mg Beef Liver raw
Vitamin B5 0.377mg 7.173mg Beef Liver raw
Vitamin B6 0.075mg 1.083mg Beef Liver raw
Folate 38µg 290µg Beef Liver raw
Vitamin B12 0µg 59.3µg Beef Liver raw
Vitamin K 16.4µg 3.1µg Pomegranate
Tryptophan 0.263mg Beef Liver raw
Threonine 0.869mg Beef Liver raw
Isoleucine 0.967mg Beef Liver raw
Leucine 1.91mg Beef Liver raw
Lysine 1.607mg Beef Liver raw
Methionine 0.543mg Beef Liver raw
Phenylalanine 1.084mg Beef Liver raw
Valine 1.26mg Beef Liver raw
Histidine 0.629mg Beef Liver raw
Cholesterol 0mg 275mg Pomegranate
Trans Fat 0g 0.17g Pomegranate
Saturated Fat 0.12g 1.233g Pomegranate
Monounsaturated Fat 0.093g 0.479g Beef Liver raw
Polyunsaturated fat 0.079g 0.465g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Beef Liver raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Pomegranate
859%
Beef Liver raw
Minerals Daily Need Coverage Score
14%
Pomegranate
402%
Beef Liver raw

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 66mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 1.113g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $1)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.