Pomegranate vs. Beef tenderloin — In-Depth Nutrition Comparison
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A recap on differences between pomegranate and beef tenderloin
- Pomegranate is higher in fiber, yet beef tenderloin is higher in vitamin B12, selenium, iron, zinc, phosphorus, vitamin B3, and vitamin B2.
- Beef tenderloin covers your daily vitamin B12 needs 103% more than pomegranate.
- The amount of saturated fat in pomegranate is lower.
Food varieties used in this article are Pomegranates, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.
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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.
| Contains more CopperCopper | +28.5% |
| Contains less SodiumSodium | -94.7% |
| Contains more ManganeseManganese | +750% |
| Contains more MagnesiumMagnesium | +83.3% |
| Contains more PotassiumPotassium | +40.3% |
| Contains more IronIron | +936.7% |
| Contains more ZincZinc | +1051.4% |
| Contains more PhosphorusPhosphorus | +463.9% |
| Contains more SeleniumSelenium | +4480% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +50.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +375% |
| Contains more Vitamin B1Vitamin B1 | +34.3% |
| Contains more Vitamin B2Vitamin B2 | +390.6% |
| Contains more Vitamin B3Vitamin B3 | +923.9% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1097.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +61.1% |
| Contains more ProteinProtein | +1331.1% |
| Contains more FatsFats | +2002.6% |
| Contains more OtherOther | +490.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +10943% |
| Contains more Poly. FatPolyunsaturated fat | +1165.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 2.46µg | 103% |
| Saturated fat | 0.12g | 9.72g | 44% |
| Protein | 1.67g | 23.9g | 44% |
| Selenium | 0.5µg | 22.9µg | 41% |
| Fats | 1.17g | 24.6g | 36% |
| Iron | 0.3mg | 3.11mg | 35% |
| Zinc | 0.35mg | 4.03mg | 33% |
| Cholesterol | 0mg | 85mg | 28% |
| Monounsaturated fat | 0.093g | 10.27g | 25% |
| Phosphorus | 36mg | 203mg | 24% |
| Vitamin B3 | 0.293mg | 3mg | 17% |
| Vitamin B2 | 0.053mg | 0.26mg | 16% |
| Fiber | 4g | 0g | 16% |
| Choline | 7.6mg | 91mg | 15% |
| Vitamin K | 16.4µg | 14% | |
| Vitamin B6 | 0.075mg | 0.25mg | 13% |
| Calories | 83kcal | 324kcal | 12% |
| Vitamin C | 10.2mg | 0mg | 11% |
| Folate | 38µg | 8µg | 8% |
| Carbs | 18.7g | 0g | 6% |
| Polyunsaturated fat | 0.079g | 1g | 6% |
| Manganese | 0.119mg | 0.014mg | 5% |
| Vitamin E | 0.6mg | 4% | |
| Copper | 0.158mg | 0.123mg | 4% |
| Potassium | 236mg | 331mg | 3% |
| Vitamin B5 | 0.377mg | 0.25mg | 3% |
| Vitamin B1 | 0.067mg | 0.09mg | 2% |
| Sodium | 3mg | 57mg | 2% |
| Magnesium | 12mg | 22mg | 2% |
| Net carbs | 14.7g | 0g | N/A |
| Calcium | 10mg | 9mg | 0% |
| Sugar | 13.67g | 0g | N/A |
| Tryptophan | 0.268mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.075mg | 0% | |
| Leucine | 1.889mg | 0% | |
| Lysine | 1.989mg | 0% | |
| Methionine | 0.612mg | 0% | |
| Phenylalanine | 0.933mg | 0% | |
| Valine | 1.163mg | 0% | |
| Histidine | 0.818mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
44%
Minerals Daily Need Coverage Score
14%
54%
Comparison summary
Which food is lower in Cholesterol?
Pomegranate is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Pomegranate is lower in Saturated fat (difference - 9.6g)
Which food is lower in Sugar?
Beef tenderloin is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Beef tenderloin is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef tenderloin is cheaper (difference - $1)
Which food is richer in minerals?
Beef tenderloin is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.