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  6. Pomegranate vs. Cooking plantain

Pomegranate vs. Cooking plantain — In-Depth Nutrition Comparison

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Summary of differences between Pomegranate and Cooking plantain

  • Pomegranate has more Vitamin K, Copper, and Fiber, however, Cooking plantain is higher in Vitamin B6, Vitamin C, Potassium, Vitamin A RAE, and Magnesium.
  • Cooking plantain covers your daily need of Vitamin B6 17% more than Pomegranate.
  • Pomegranate has 23 times more Vitamin K than Cooking plantain. While Pomegranate has 16.4µg of Vitamin K, Cooking plantain has only 0.7µg.

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

Infographic

Pomegranate vs Cooking plantain 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
6
:
4
Cooking plantain
Cooking plantain
Contains more Calcium +233.3%
Contains less Sodium -25%
Contains more Zinc +150%
Contains more Copper +95.1%
Contains more Iron +100%
Contains more Magnesium +208.3%
Contains more Potassium +111.4%
Contains more Selenium +200%
Equal in Phosphorus - 34
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +233.3%
Contains less Sodium -25%
Contains more Zinc +150%
Contains more Copper +95.1%
Contains more Iron +100%
Contains more Magnesium +208.3%
Contains more Potassium +111.4%
Contains more Selenium +200%
Equal in Phosphorus - 34

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
5
:
5
Cooking plantain
Cooking plantain
Contains more Vitamin E +328.6%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B5 +45%
Contains more Folate +72.7%
Contains more Vitamin K +2242.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +80.4%
Contains more Vitamin B3 +134.1%
Contains more Vitamin B6 +298.7%
Equal in Vitamin B2 - 0.054
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%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +328.6%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B5 +45%
Contains more Folate +72.7%
Contains more Vitamin K +2242.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +80.4%
Contains more Vitamin B3 +134.1%
Contains more Vitamin B6 +298.7%
Equal in Vitamin B2 - 0.054

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
3
:
2
Cooking plantain
Cooking plantain
Contains more Protein +28.5%
Contains more Fats +216.2%
Contains more Water +19.4%
Contains more Carbs +70.5%
Contains more Other +118.9%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +28.5%
Contains more Fats +216.2%
Contains more Water +19.4%
Contains more Carbs +70.5%
Contains more Other +118.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
3
:
0
Cooking plantain
Cooking plantain
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +190.6%
Contains more Polyunsaturated fat +14.5%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +190.6%
Contains more Polyunsaturated fat +14.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Cooking plantain Opinion
Net carbs 14.7g 29.59g Cooking plantain
Protein 1.67g 1.3g Pomegranate
Fats 1.17g 0.37g Pomegranate
Carbs 18.7g 31.89g Cooking plantain
Calories 83kcal 122kcal Cooking plantain
Sugar 13.67g 15g Pomegranate
Fiber 4g 2.3g Pomegranate
Calcium 10mg 3mg Pomegranate
Iron 0.3mg 0.6mg Cooking plantain
Magnesium 12mg 37mg Cooking plantain
Phosphorus 36mg 34mg Pomegranate
Potassium 236mg 499mg Cooking plantain
Sodium 3mg 4mg Pomegranate
Zinc 0.35mg 0.14mg Pomegranate
Copper 0.158mg 0.081mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0.5µg 1.5µg Cooking plantain
Vitamin A 0IU 1127IU Cooking plantain
Vitamin A RAE 0µg 56µg Cooking plantain
Vitamin E 0.6mg 0.14mg Pomegranate
Vitamin C 10.2mg 18.4mg Cooking plantain
Vitamin B1 0.067mg 0.052mg Pomegranate
Vitamin B2 0.053mg 0.054mg Cooking plantain
Vitamin B3 0.293mg 0.686mg Cooking plantain
Vitamin B5 0.377mg 0.26mg Pomegranate
Vitamin B6 0.075mg 0.299mg Cooking plantain
Folate 38µg 22µg Pomegranate
Vitamin K 16.4µg 0.7µg Pomegranate
Tryptophan 0.015mg Cooking plantain
Threonine 0.034mg Cooking plantain
Isoleucine 0.036mg Cooking plantain
Leucine 0.059mg Cooking plantain
Lysine 0.06mg Cooking plantain
Methionine 0.017mg Cooking plantain
Phenylalanine 0.044mg Cooking plantain
Valine 0.046mg Cooking plantain
Histidine 0.064mg Cooking plantain
Saturated Fat 0.12g 0.143g Pomegranate
Monounsaturated Fat 0.093g 0.032g Pomegranate
Polyunsaturated fat 0.079g 0.069g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Cooking plantain
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
23%
Cooking plantain
Minerals Daily Need Coverage Score
14%
Pomegranate
15%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 37)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.