Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Beetroot

Pomegranate vs. Beetroot — In-Depth Nutrition Comparison

Compare

What are the main differences between pomegranate and beetroot?

  • Pomegranate is richer in vitamin K, copper, and vitamin C, yet beetroot is richer in folate, manganese, and iron.
  • Beetroot's daily need coverage for folate is 18% higher.
  • Pomegranate has 82 times more vitamin K than beetroot. Pomegranate has 16.4µg of vitamin K, while beetroot has 0.2µg.

We used Pomegranates, raw and Beets, raw types in this comparison.

Infographic

Pomegranate vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CopperCopper +110.7%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +37.7%
Contains more IronIron +166.7%
Contains more PhosphorusPhosphorus +11.1%
Contains more ManganeseManganese +176.5%
Contains more SeleniumSelenium +40%
~equal in Zinc ~0.35mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +108.2%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +116.1%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +11.9%
Contains more Vitamin KVitamin K +8100%
Contains more CholineCholine +26.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +14%
Contains more FolateFolate +186.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Beetroot DV% diff.
Folate 38µg 109µg 18%
Vitamin K 16.4µg 0.2µg 14%
Manganese 0.119mg 0.329mg 9%
Copper 0.158mg 0.075mg 9%
Vitamin C 10.2mg 4.9mg 6%
Iron 0.3mg 0.8mg 6%
Fiber 4g 2.8g 5%
Vitamin B5 0.377mg 0.155mg 4%
Vitamin E 0.6mg 0.04mg 4%
Vitamin B1 0.067mg 0.031mg 3%
Sodium 3mg 78mg 3%
Carbs 18.7g 9.56g 3%
Magnesium 12mg 23mg 3%
Potassium 236mg 325mg 3%
Calories 83kcal 43kcal 2%
Fats 1.17g 0.17g 2%
Vitamin B2 0.053mg 0.04mg 1%
Phosphorus 36mg 40mg 1%
Calcium 10mg 16mg 1%
Vitamin B6 0.075mg 0.067mg 1%
Protein 1.67g 1.61g 0%
Net carbs 14.7g 6.76g N/A
Sugar 13.67g 6.76g N/A
Zinc 0.35mg 0.35mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B3 0.293mg 0.334mg 0%
Choline 7.6mg 6mg 0%
Saturated fat 0.12g 0.027g 0%
Monounsaturated fat 0.093g 0.032g 0%
Polyunsaturated fat 0.079g 0.06g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +588.2%
Contains more CarbsCarbs +95.6%
Contains more WaterWater +12.4%
Contains more OtherOther +103.8%
~equal in Protein ~1.61g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +190.6%
Contains more Poly. FatPolyunsaturated fat +31.7%
Contains less Sat. FatSaturated fat -77.5%

People also compare

Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs
Beetroot
Beetroot vs Carrot
Carrot
Beetroot
Beetroot vs Onion
Onion
Beetroot
Beetroot vs Radish
Radish

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.