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Pomegranate vs. Beefsteak raw — In-Depth Nutrition Comparison

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Significant differences between pomegranate and beefsteak raw

  • Pomegranate has more fiber and vitamin K; however, beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than pomegranate.

Specific food types used in this comparison are Pomegranates, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Pomegranate vs Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +100%
Contains more CopperCopper +100%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +566.7%
Contains more ZincZinc +1414.3%
Contains more PhosphorusPhosphorus +511.1%
Contains more SeleniumSelenium +5480%

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +993.3%
Contains more FolateFolate +1166.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +243.4%
Contains more Vitamin B3Vitamin B3 +1622.9%
Contains more Vitamin B6Vitamin B6 +624%
Contains more Vitamin B12Vitamin B12 +∞%

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +60.6%
Contains more ProteinProtein +1180.2%
Contains more FatsFats +358.1%
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +2431.2%
Contains more Poly. FatPolyunsaturated fat +139.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.5µg 27.9µg 50%
Zinc 0.35mg 5.3mg 45%
Protein 1.67g 21.38g 39%
Vitamin B6 0.075mg 0.543mg 36%
Vitamin B3 0.293mg 5.048mg 30%
Phosphorus 36mg 220mg 26%
Cholesterol 0mg 67mg 22%
Iron 0.3mg 2mg 21%
Fiber 4g 0g 16%
Vitamin K 16.4µg 1.5µg 12%
Vitamin C 10.2mg 0mg 11%
Vitamin B2 0.053mg 0.182mg 10%
Folate 38µg 3µg 9%
Copper 0.158mg 0.079mg 9%
Saturated fat 0.12g 1.875g 8%
Vitamin B5 0.377mg 8%
Carbs 18.7g 0g 6%
Monounsaturated fat 0.093g 2.354g 6%
Fats 1.17g 5.36g 6%
Manganese 0.119mg 5%
Potassium 236mg 375mg 4%
Vitamin E 0.6mg 4%
Calories 83kcal 134kcal 3%
Magnesium 12mg 25mg 3%
Sodium 3mg 55mg 2%
Vitamin B1 0.067mg 0.075mg 1%
Vitamin D 0µg 0.1µg 1%
Calcium 10mg 5mg 1%
Choline 7.6mg 1%
Polyunsaturated fat 0.079g 0.189g 1%
Net carbs 14.7g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 13.67g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pomegranate
48%
Beefsteak raw
Minerals Daily Need Coverage Score
14%
Pomegranate
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 1.755g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw 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.

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.