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Pomegranate vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between pomegranate and cheese

  • Cheese is higher than pomegranate in calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Cheese covers your daily saturated fat needs 94% more than pomegranate.
  • The amount of saturated fat in pomegranate is lower.

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

Infographic

Pomegranate vs Cheese 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +210.5%
Contains more IronIron +114.3%
Contains more CopperCopper +426.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +340.7%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +7000%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +1163.9%
Contains more SeleniumSelenium +5600%

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%
Cheese
Cheese
6
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +131%
Contains more Vitamin B3Vitamin B3 +396.6%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +583.3%
Contains more FolateFolate +40.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +707.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +117.1%
~equal in Vitamin B5 ~0.41mg

All nutrients comparison - raw data values

Nutrient Pomegranate Cheese DV% diff.
Saturated fat 0.12g 18.867g 85%
Calcium 10mg 710mg 70%
Phosphorus 36mg 455mg 60%
Selenium 0.5µg 28.5µg 51%
Fats 1.17g 33.31g 49%
Vitamin B12 0µg 1.1µg 46%
Protein 1.67g 22.87g 42%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Zinc 0.35mg 3.64mg 30%
Vitamin B2 0.053mg 0.428mg 29%
Sodium 3mg 653mg 28%
Monounsaturated fat 0.093g 9.246g 23%
Calories 83kcal 404kcal 16%
Fiber 4g 0g 16%
Copper 0.158mg 0.03mg 14%
Vitamin K 16.4µg 2.4µg 12%
Vitamin C 10.2mg 0mg 11%
Polyunsaturated fat 0.079g 1.421g 9%
Potassium 236mg 76mg 5%
Carbs 18.7g 3.09g 5%
Manganese 0.119mg 0.027mg 4%
Magnesium 12mg 27mg 4%
Folate 38µg 27µg 3%
Vitamin D 0IU 24IU 3%
Vitamin B1 0.067mg 0.029mg 3%
Vitamin D 0µg 0.6µg 3%
Iron 0.3mg 0.14mg 2%
Choline 7.6mg 16.5mg 2%
Vitamin B3 0.293mg 0.059mg 1%
Vitamin E 0.6mg 0.71mg 1%
Vitamin B6 0.075mg 0.066mg 1%
Vitamin B5 0.377mg 0.41mg 1%
Net carbs 14.7g 3.09g N/A
Sugar 13.67g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +505.2%
Contains more WaterWater +110.5%
Contains more ProteinProtein +1269.5%
Contains more FatsFats +2747%
Contains more OtherOther +600%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +9841.9%
Contains more Poly. FatPolyunsaturated fat +1698.7%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.