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  6. Pomegranate vs. Cookie dough

Pomegranate vs. Cookie dough — In-Depth Nutrition Comparison

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How are Pomegranate and Cookie dough different?

  • Pomegranate is richer in Vitamin C, while Cookie dough is higher in Manganese, Iron, Selenium, Vitamin B1, Vitamin B3, and Phosphorus.
  • Cookie dough covers your daily need of Manganese 28% more than Pomegranate.
  • Pomegranate is lower in Saturated Fat.

Pomegranates, raw and Cookies, oatmeal, refrigerated dough types were used in this article.

Infographic

Pomegranate vs Cookie dough 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.
Pomegranate
Pomegranate
3
:
7
Cookie dough
Cookie dough
Contains more Potassium +60.5%
Contains less Sodium -99%
Contains more Copper +43.6%
Contains more Calcium +210%
Contains more Iron +613.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +188.9%
Contains more Zinc +82.9%
Contains more Manganese +542.9%
Contains more Selenium +1720%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Cookie dough
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 81% 20% 45% 13% 39% 18% 37% 100% 50%
Contains more Potassium +60.5%
Contains less Sodium -99%
Contains more Copper +43.6%
Contains more Calcium +210%
Contains more Iron +613.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +188.9%
Contains more Zinc +82.9%
Contains more Manganese +542.9%
Contains more Selenium +1720%

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.
Pomegranate
Pomegranate
7
:
5
Cookie dough
Cookie dough
Contains more Vitamin C +∞%
Contains more Vitamin B6 +82.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +249.3%
Contains more Vitamin B2 +179.2%
Contains more Vitamin B3 +536.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.372
Equal in Folate - 35
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Cookie dough
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 59% 35% 35% 23% 10% 27% 5% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +82.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +249.3%
Contains more Vitamin B2 +179.2%
Contains more Vitamin B3 +536.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.372
Equal in Folate - 35

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
4
Cookie dough
Cookie dough
Contains more Water +409.3%
Contains more Protein +223.4%
Contains more Fats +1515.4%
Contains more Carbs +216%
Contains more Other +145.3%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Cookie dough
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more Water +409.3%
Contains more Protein +223.4%
Contains more Fats +1515.4%
Contains more Carbs +216%
Contains more Other +145.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Cookie dough
Cookie dough
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +11223.7%
Contains more Polyunsaturated fat +3181%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Cookie dough
27% 59% 15%
Saturated Fat: 4.751 g
Monounsaturated Fat: 10.531 g
Polyunsaturated fat: 2.592 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +11223.7%
Contains more Polyunsaturated fat +3181%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Cookie dough
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Cookie dough Opinion
Net carbs 14.7g 56.6g Cookie dough
Protein 1.67g 5.4g Cookie dough
Fats 1.17g 18.9g Cookie dough
Carbs 18.7g 59.1g Cookie dough
Calories 83kcal 424kcal Cookie dough
Sugar 13.67g Cookie dough
Fiber 4g 2.5g Pomegranate
Calcium 10mg 31mg Cookie dough
Iron 0.3mg 2.14mg Cookie dough
Magnesium 12mg 28mg Cookie dough
Phosphorus 36mg 104mg Cookie dough
Potassium 236mg 147mg Pomegranate
Sodium 3mg 294mg Pomegranate
Zinc 0.35mg 0.64mg Cookie dough
Copper 0.158mg 0.11mg Pomegranate
Manganese 0.119mg 0.765mg Cookie dough
Selenium 0.5µg 9.1µg Cookie dough
Vitamin A 0IU 70IU Cookie dough
Vitamin A RAE 0µg 4µg Cookie dough
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 0mg Pomegranate
Vitamin B1 0.067mg 0.234mg Cookie dough
Vitamin B2 0.053mg 0.148mg Cookie dough
Vitamin B3 0.293mg 1.865mg Cookie dough
Vitamin B5 0.377mg 0.372mg Pomegranate
Vitamin B6 0.075mg 0.041mg Pomegranate
Folate 38µg 35µg Pomegranate
Vitamin B12 0µg 0.04µg Cookie dough
Vitamin K 16.4µg Pomegranate
Tryptophan 0.088mg Cookie dough
Threonine 0.177mg Cookie dough
Isoleucine 0.227mg Cookie dough
Leucine 0.414mg Cookie dough
Lysine 0.257mg Cookie dough
Methionine 0.122mg Cookie dough
Phenylalanine 0.278mg Cookie dough
Valine 0.291mg Cookie dough
Histidine 0.125mg Cookie dough
Cholesterol 0mg 24mg Pomegranate
Saturated Fat 0.12g 4.751g Pomegranate
Omega-3 - DHA 0g 0.001g Cookie dough
Omega-3 - EPA 0g 0.001g Cookie dough
Monounsaturated Fat 0.093g 10.531g Cookie dough
Polyunsaturated fat 0.079g 2.592g Cookie dough

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Cookie dough
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Pomegranate
16%
Cookie dough
Minerals Daily Need Coverage Score
14%
Pomegranate
41%
Cookie dough

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 291mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 4.631g)
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Cookie dough
Cookie dough is lower in glycemic index (difference - 54)
Which food is cheaper?
Cookie dough
Cookie dough is cheaper (difference - $1)
Which food is richer in minerals?
Cookie dough
Cookie dough is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.