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  6. Pomegranate vs. Cabbage

Pomegranate vs. Cabbage — In-Depth Nutrition Comparison

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A recap on differences between pomegranate and cabbage

  • Pomegranate is higher in copper and fiber, yet cabbage is higher in vitamin K and vitamin C.
  • Cabbage covers your daily vitamin K needs 50% more than pomegranate.
  • Pomegranate contains 8 times more copper than cabbage. While pomegranate contains 0.158mg of copper, cabbage contains only 0.019mg.
  • The amount of sugar in cabbage is lower.

Food varieties used in this article are Pomegranates, raw and Cabbage, raw.

Infographic

Pomegranate vs Cabbage infographic
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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.
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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more PotassiumPotassium +38.8%
Contains more CopperCopper +731.6%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +38.5%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +300%
Contains more IronIron +56.7%
Contains more ManganeseManganese +34.5%
~equal in Magnesium ~12mg

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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more Vitamin B5Vitamin B5 +77.8%
Contains more Vitamin CVitamin C +258.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +65.3%
Contains more Vitamin KVitamin K +363.4%
Contains more FolateFolate +13.2%
Contains more CholineCholine +40.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Cabbage DV% diff.
Vitamin K 16.4µg 76µg 50%
Vitamin C 10.2mg 36.6mg 29%
Copper 0.158mg 0.019mg 15%
Fiber 4g 2.5g 6%
Vitamin B6 0.075mg 0.124mg 4%
Carbs 18.7g 5.8g 4%
Calories 83kcal 25kcal 3%
Vitamin B5 0.377mg 0.212mg 3%
Calcium 10mg 40mg 3%
Vitamin E 0.6mg 0.15mg 3%
Manganese 0.119mg 0.16mg 2%
Zinc 0.35mg 0.18mg 2%
Fructose 1.45g 2%
Iron 0.3mg 0.47mg 2%
Potassium 236mg 170mg 2%
Fats 1.17g 0.1g 2%
Vitamin B1 0.067mg 0.061mg 1%
Vitamin B2 0.053mg 0.04mg 1%
Phosphorus 36mg 26mg 1%
Folate 38µg 43µg 1%
Choline 7.6mg 10.7mg 1%
Protein 1.67g 1.28g 1%
Vitamin A 0µg 5µg 1%
Sodium 3mg 18mg 1%
Net carbs 14.7g 3.3g N/A
Magnesium 12mg 12mg 0%
Sugar 13.67g 3.2g N/A
Selenium 0.5µg 0.3µg 0%
Vitamin B3 0.293mg 0.234mg 0%
Saturated fat 0.12g 0.034g 0%
Monounsaturated fat 0.093g 0.017g 0%
Polyunsaturated fat 0.079g 0.017g 0%
Tryptophan 0.011mg 0%
Threonine 0.035mg 0%
Isoleucine 0.03mg 0%
Leucine 0.041mg 0%
Lysine 0.044mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.032mg 0%
Valine 0.042mg 0%
Histidine 0.022mg 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
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more ProteinProtein +30.5%
Contains more FatsFats +1070%
Contains more CarbsCarbs +222.4%
Contains more WaterWater +18.3%
Contains more OtherOther +20.8%

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
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +447.1%
Contains more Poly. FatPolyunsaturated fat +364.7%
Contains less Sat. FatSaturated fat -71.7%

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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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.