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  6. Pomegranate vs. Macaroon

Pomegranate vs. Macaroon — In-Depth Nutrition Comparison

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A recap on differences between Pomegranate and Macaroon

  • Pomegranate is higher in Vitamin K, Vitamin C, and Folate, yet Macaroon is higher in Copper, Selenium, and Iron.
  • Macaroon covers your daily Saturated Fat needs 100% more than Pomegranate.
  • The amount of Sodium in Pomegranate is lower.

Food varieties used in this article are Pomegranates, raw and Cookies, coconut macaroon.

Infographic

Pomegranate vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +91.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +141.7%
Contains more IronIron +173.3%
Contains more CopperCopper +70.3%
Contains more ZincZinc +108.6%
Contains more PhosphorusPhosphorus +88.9%
Contains more SeleniumSelenium +1260%

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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +215.8%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1390.9%
Contains more FolateFolate +1166.7%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B6Vitamin B6 +28%
Contains more CholineCholine +19.7%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more WaterWater +577.7%
Contains more ProteinProtein +80.8%
Contains more FatsFats +1827.4%
Contains more CarbsCarbs +227.4%
Contains more OtherOther +222.6%

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
89% 7% 4%
Saturated Fat: Sat. Fat 20.099 g
Monounsaturated Fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated Fat -99.4%
Contains more Mono. FatMonounsaturated Fat +1631.2%
Contains more Poly. FatPolyunsaturated fat +925.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Macaroon Opinion
Calories 83kcal 460kcal Macaroon
Protein 1.67g 3.02g Macaroon
Fats 1.17g 22.55g Macaroon
Vitamin C 10.2mg 0mg Pomegranate
Net carbs 14.7g 56.12g Macaroon
Carbs 18.7g 61.22g Macaroon
Magnesium 12mg 29mg Macaroon
Calcium 10mg 5mg Pomegranate
Potassium 236mg 123mg Pomegranate
Iron 0.3mg 0.82mg Macaroon
Sugar 13.67g 45.16g Pomegranate
Fiber 4g 5.1g Macaroon
Copper 0.158mg 0.269mg Macaroon
Zinc 0.35mg 0.73mg Macaroon
Phosphorus 36mg 68mg Macaroon
Sodium 3mg 241mg Pomegranate
Vitamin E 0.6mg 0.19mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0.5µg 6.8µg Macaroon
Vitamin B1 0.067mg 0.02mg Pomegranate
Vitamin B2 0.053mg 0.06mg Macaroon
Vitamin B3 0.293mg 0.22mg Pomegranate
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.075mg 0.096mg Macaroon
Vitamin K 16.4µg 1.1µg Pomegranate
Folate 38µg 3µg Pomegranate
Choline 7.6mg 9.1mg Macaroon
Saturated Fat 0.12g 20.099g Pomegranate
Monounsaturated Fat 0.093g 1.61g Macaroon
Polyunsaturated fat 0.079g 0.81g Macaroon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Macaroon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pomegranate
5%
Macaroon
Minerals Daily Need Coverage Score
14%
Pomegranate
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 31.49g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 238mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 19.979g)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 32)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $1)
Which food is richer in minerals?
Macaroon
Macaroon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.