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  6. Pomegranate vs. Chard raw

Pomegranate vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and chard raw

  • Pomegranate has more fiber and folate; however, chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, manganese, and vitamin E.
  • Chard raw covers your daily need for vitamin K, 678% more than pomegranate.
  • Pomegranate has 3 times more folate than chard raw. While pomegranate has 38µg of folate, chard raw has only 14µg.
  • Pomegranate has less sodium.

These are the specific foods used in this comparison Pomegranates, raw and Chard, swiss, raw.

Infographic

Pomegranate vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +60.6%
Contains more IronIron +500%
Contains more CopperCopper +13.3%
Contains more PhosphorusPhosphorus +27.8%
Contains more ManganeseManganese +207.6%
Contains more SeleniumSelenium +80%
~equal in Zinc ~0.36mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B5Vitamin B5 +119.2%
Contains more FolateFolate +171.4%
Contains more Vitamin CVitamin C +194.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +215%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B6Vitamin B6 +32%
Contains more Vitamin KVitamin K +4961%
Contains more CholineCholine +136.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Chard raw DV% diff.
Vitamin K 16.4µg 830µg 678%
Vitamin A 0µg 306µg 34%
Vitamin C 10.2mg 30mg 22%
Iron 0.3mg 1.8mg 19%
Magnesium 12mg 81mg 16%
Manganese 0.119mg 0.366mg 11%
Fiber 4g 1.6g 10%
Sodium 3mg 213mg 9%
Vitamin E 0.6mg 1.89mg 9%
Folate 38µg 14µg 6%
Carbs 18.7g 3.74g 5%
Potassium 236mg 379mg 4%
Calcium 10mg 51mg 4%
Vitamin B5 0.377mg 0.172mg 4%
Vitamin B2 0.053mg 0.09mg 3%
Calories 83kcal 19kcal 3%
Vitamin B6 0.075mg 0.099mg 2%
Choline 7.6mg 18mg 2%
Vitamin B1 0.067mg 0.04mg 2%
Copper 0.158mg 0.179mg 2%
Selenium 0.5µg 0.9µg 1%
Phosphorus 36mg 46mg 1%
Vitamin B3 0.293mg 0.4mg 1%
Fats 1.17g 0.2g 1%
Protein 1.67g 1.8g 0%
Net carbs 14.7g 2.14g N/A
Sugar 13.67g 1.1g N/A
Zinc 0.35mg 0.36mg 0%
Saturated fat 0.12g 0.03g 0%
Monounsaturated fat 0.093g 0.04g 0%
Polyunsaturated fat 0.079g 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +485%
Contains more CarbsCarbs +400%
Contains more WaterWater +18.9%
Contains more OtherOther +201.9%
~equal in Protein ~1.8g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +132.5%
Contains more Poly. FatPolyunsaturated fat +12.9%
Contains less Sat. FatSaturated fat -75%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.