Pomegranate vs. Butter cookie — In-Depth Nutrition Comparison

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Differences between pomegranate and butter cookie

Pomegranate has more fiber, while butter cookie has more vitamin B1, iron, vitamin B2, vitamin B3, vitamin B12, selenium, and vitamin A.
Butter cookie's daily need coverage for saturated fat is 55% higher.
Butter cookie contains 5 times less fiber than pomegranate. Pomegranate contains 4g of fiber, while butter cookie contains 0.8g.
The amount of saturated fat in pomegranate is lower.

The food types used in this comparison are Pomegranates, raw and Cookies, butter, commercially prepared, enriched.

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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.

Pomegranate

Butter cookie

Contains more PotassiumPotassium	+112.6%
Contains less SodiumSodium	-98.9%

Contains more CalciumCalcium	+190%
Contains more IronIron	+640%
Contains more CopperCopper	+26.6%
Contains more PhosphorusPhosphorus	+183.3%
Contains more ManganeseManganese	+42.9%
Contains more SeleniumSelenium	+1580%

~equal in Magnesium ~12mg

~equal in Zinc ~0.38mg

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

Butter cookie

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+108.3%
Contains more Vitamin KVitamin K	+864.7%
Contains more CholineCholine	+16.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+452.2%
Contains more Vitamin B2Vitamin B2	+532.1%
Contains more Vitamin B3Vitamin B3	+988.7%
Contains more Vitamin B5Vitamin B5	+29.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+100%

~equal in Vitamin E ~0.58mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.12g	11.051g	50%
Cholesterol	0mg	117mg	39%
Fats	1.17g	18.8g	27%
Vitamin B1	0.067mg	0.37mg	25%
Iron	0.3mg	2.22mg	24%
Vitamin B2	0.053mg	0.335mg	22%
Calories	83kcal	467kcal	19%
Vitamin B3	0.293mg	3.19mg	18%
Vitamin A	0µg	165µg	18%
Carbs	18.7g	68.9g	17%
Vitamin B12	0µg	0.36µg	15%
Monounsaturated fat	0.093g	5.522g	14%
Selenium	0.5µg	8.4µg	14%
Fiber	4g	0.8g	13%
Sodium	3mg	282mg	12%
Vitamin K	16.4µg	1.7µg	12%
Vitamin C	10.2mg	0mg	11%
Folate	38µg	76µg	10%
Phosphorus	36mg	102mg	9%
Protein	1.67g	6.1g	9%
Polyunsaturated fat	0.079g	0.982g	6%
Copper	0.158mg	0.2mg	5%
Potassium	236mg	111mg	4%
Vitamin B6	0.075mg	0.036mg	3%
Vitamin D	0IU	16IU	2%
Vitamin B5	0.377mg	0.488mg	2%
Manganese	0.119mg	0.17mg	2%
Vitamin D	0µg	0.4µg	2%
Calcium	10mg	29mg	2%
Net carbs	14.7g	68.1g	N/A
Magnesium	12mg	12mg	0%
Sugar	13.67g	20.24g	N/A
Zinc	0.35mg	0.38mg	0%
Vitamin E	0.6mg	0.58mg	0%
Choline	7.6mg	6.5mg	0%
Tryptophan		0.084mg	0%
Threonine		0.215mg	0%
Isoleucine		0.277mg	0%
Leucine		0.471mg	0%
Lysine		0.308mg	0%
Methionine		0.131mg	0%
Phenylalanine		0.299mg	0%
Valine		0.315mg	0%
Histidine		0.136mg	0%
Omega-3 - EPA	0g	0.011g	N/A
Omega-3 - DHA	0g	0.007g	N/A