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  6. Pomegranate vs. Chocolate chip cookie

Pomegranate vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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The main differences between pomegranate and chocolate chip cookie

  • Pomegranate is richer in vitamin C, yet chocolate chip cookie is richer in iron, copper, manganese, selenium, vitamin A, and magnesium.
  • Daily need coverage for saturated fat for chocolate chip cookie is 70% higher.
  • Pomegranate contains 51 times more vitamin C than chocolate chip cookie. Pomegranate contains 10.2mg of vitamin C, while chocolate chip cookie contains 0.2mg.
  • Pomegranate contains less sodium.

Food types used in this article are Pomegranates, raw and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Pomegranate vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +358.3%
Contains more CalciumCalcium +280%
Contains more IronIron +726.7%
Contains more CopperCopper +144.3%
Contains more ZincZinc +168.6%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +457.1%
Contains more SeleniumSelenium +2140%
~equal in Potassium ~221mg

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +5000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +45.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +174.6%
Contains more Vitamin B2Vitamin B2 +234%
Contains more Vitamin B3Vitamin B3 +365.9%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pomegranate Chocolate chip cookie DV% diff.
Saturated fat 0.12g 14.071g 63%
Fats 1.17g 28.4g 42%
Polyunsaturated fat 0.079g 4.541g 30%
Iron 0.3mg 2.48mg 27%
Copper 0.158mg 0.386mg 25%
Manganese 0.119mg 0.663mg 24%
Cholesterol 0mg 70mg 23%
Calories 83kcal 488kcal 20%
Monounsaturated fat 0.093g 8.241g 20%
Selenium 0.5µg 11.2µg 19%
Fiber 4g 16%
Vitamin A 0µg 139µg 15%
Sodium 3mg 341mg 15%
Vitamin K 16.4µg 14%
Carbs 18.7g 58.2g 13%
Vitamin C 10.2mg 0.2mg 11%
Vitamin B2 0.053mg 0.177mg 10%
Vitamin B1 0.067mg 0.184mg 10%
Magnesium 12mg 55mg 10%
Phosphorus 36mg 100mg 9%
Protein 1.67g 5.7g 8%
Vitamin B3 0.293mg 1.365mg 7%
Zinc 0.35mg 0.94mg 5%
Vitamin E 0.6mg 4%
Vitamin B12 0µg 0.08µg 3%
Calcium 10mg 38mg 3%
Vitamin B5 0.377mg 0.259mg 2%
Vitamin B6 0.075mg 0.084mg 1%
Folate 38µg 33µg 1%
Choline 7.6mg 1%
Net carbs 14.7g 58.2g N/A
Potassium 236mg 221mg 0%
Sugar 13.67g N/A
Tryptophan 0.072mg 0%
Threonine 0.191mg 0%
Isoleucine 0.224mg 0%
Leucine 0.391mg 0%
Lysine 0.214mg 0%
Methionine 0.106mg 0%
Phenylalanine 0.27mg 0%
Valine 0.279mg 0%
Histidine 0.123mg 0%
Omega-3 - DHA 0g 0.003g 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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more WaterWater +1267.2%
Contains more ProteinProtein +241.3%
Contains more FatsFats +2327.4%
Contains more CarbsCarbs +211.2%
Contains more OtherOther +277.4%

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% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +8761.3%
Contains more Poly. FatPolyunsaturated fat +5648.1%

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.