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  6. Pomegranate vs. Black gram

Pomegranate vs. Black gram — In-Depth Nutrition Comparison

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How are pomegranate and black gram different?

  • Black gram has more copper, iron, manganese, magnesium, fiber, phosphorus, folate, zinc, potassium, and vitamin B1 than pomegranate.
  • Daily need coverage for copper for black gram is 91% higher.

Pomegranates, raw and Mungo beans, mature seeds, raw are the varieties used in this article.

Infographic

Pomegranate vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -92.1%
Contains more MagnesiumMagnesium +2125%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +316.5%
Contains more IronIron +2423.3%
Contains more CopperCopper +520.9%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +952.8%
Contains more ManganeseManganese +1183.2%
Contains more SeleniumSelenium +1540%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +307.5%
Contains more Vitamin B2Vitamin B2 +379.2%
Contains more Vitamin B3Vitamin B3 +393.9%
Contains more Vitamin B5Vitamin B5 +140.3%
Contains more Vitamin B6Vitamin B6 +274.7%
Contains more FolateFolate +468.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Black gram DV% diff.
Copper 0.158mg 0.981mg 91%
Iron 0.3mg 7.57mg 91%
Magnesium 12mg 267mg 61%
Manganese 0.119mg 1.527mg 61%
Fiber 4g 18.3g 57%
Phosphorus 36mg 379mg 49%
Protein 1.67g 25.21g 47%
Folate 38µg 216µg 45%
Zinc 0.35mg 3.35mg 27%
Potassium 236mg 983mg 22%
Vitamin B1 0.067mg 0.273mg 17%
Vitamin B6 0.075mg 0.281mg 16%
Vitamin B2 0.053mg 0.254mg 15%
Vitamin K 16.4µg 14%
Selenium 0.5µg 8.2µg 14%
Calories 83kcal 341kcal 13%
Calcium 10mg 138mg 13%
Carbs 18.7g 58.99g 13%
Vitamin B5 0.377mg 0.906mg 11%
Vitamin C 10.2mg 0mg 11%
Polyunsaturated fat 0.079g 1.071g 7%
Vitamin B3 0.293mg 1.447mg 7%
Vitamin E 0.6mg 4%
Sodium 3mg 38mg 2%
Fats 1.17g 1.64g 1%
Choline 7.6mg 1%
Net carbs 14.7g 40.69g N/A
Sugar 13.67g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.12g 0.114g 0%
Monounsaturated fat 0.093g 0.085g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +621.6%
Contains more ProteinProtein +1409.6%
Contains more FatsFats +40.2%
Contains more CarbsCarbs +215.5%
Contains more OtherOther +534%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Poly. FatPolyunsaturated fat +1255.7%
~equal in Saturated fat ~0.114g
~equal in Monounsaturated fat ~0.085g

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.