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  6. Pomegranate vs. Caesar salad

Pomegranate vs. Caesar salad — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and caesar salad

  • Pomegranate has less selenium, phosphorus, vitamin B1, iron, calcium, vitamin B2, vitamin B3, and vitamin B12 than caesar salad.
  • Caesar salad covers your daily need for selenium, 56% more than pomegranate.
  • Pomegranate has less saturated fat.

These are the specific foods used in this comparison Pomegranates, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Pomegranate vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more PotassiumPotassium +38.8%
Contains more CopperCopper +25.4%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +2230%
Contains more IronIron +680%
Contains more ZincZinc +360%
Contains more PhosphorusPhosphorus +541.7%
Contains more ManganeseManganese +169.7%
Contains more SeleniumSelenium +6180%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +178%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +462.7%
Contains more Vitamin B2Vitamin B2 +460.4%
Contains more Vitamin B3Vitamin B3 +1004.8%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.61mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Caesar salad DV% diff.
Selenium 0.5µg 31.4µg 56%
Phosphorus 36mg 231mg 28%
Iron 0.3mg 2.34mg 26%
Vitamin B1 0.067mg 0.377mg 26%
Protein 1.67g 13.39g 23%
Calcium 10mg 233mg 22%
Sodium 3mg 454mg 20%
Saturated fat 0.12g 4.206g 19%
Vitamin B2 0.053mg 0.297mg 19%
Vitamin B3 0.293mg 3.237mg 18%
Vitamin B12 0µg 0.4µg 17%
Fats 1.17g 9.54g 13%
Vitamin C 10.2mg 0mg 11%
Zinc 0.35mg 1.61mg 11%
Folate 38µg 10%
Starch 25.29g 10%
Polyunsaturated fat 0.079g 1.461g 9%
Vitamin K 16.4µg 5.9µg 9%
Manganese 0.119mg 0.321mg 9%
Calories 83kcal 265kcal 9%
Vitamin A 0µg 78µg 9%
Fiber 4g 1.7g 9%
Cholesterol 0mg 24mg 8%
Monounsaturated fat 0.093g 2.38g 6%
Vitamin B6 0.075mg 6%
Copper 0.158mg 0.126mg 4%
Magnesium 12mg 28mg 4%
Carbs 18.7g 31.5g 4%
Potassium 236mg 170mg 2%
Fructose 1.13g 1%
Vitamin B5 0.377mg 0.447mg 1%
Choline 7.6mg 1%
Net carbs 14.7g 29.8g N/A
Sugar 13.67g 4.02g N/A
Vitamin E 0.6mg 0.61mg 0%
Tryptophan 0.15mg 0%
Threonine 0.393mg 0%
Isoleucine 0.547mg 0%
Leucine 1.137mg 0%
Lysine 0.523mg 0%
Methionine 0.3mg 0%
Phenylalanine 0.717mg 0%
Valine 0.7mg 0%
Histidine 0.36mg 0%
Omega-3 - ALA 0.155g N/A

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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +79.6%
Contains more ProteinProtein +701.8%
Contains more FatsFats +715.4%
Contains more CarbsCarbs +68.4%
Contains more OtherOther +311.3%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +2459.1%
Contains more Poly. FatPolyunsaturated fat +1749.4%

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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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.