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  6. Pomegranate vs. Cornmeal

Pomegranate vs. Cornmeal — In-Depth Nutrition Comparison

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How are pomegranate and cornmeal different?

  • Pomegranate is richer in vitamin K, vitamin C, and copper, while cornmeal is higher in iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, and phosphorus.
  • Cornmeal covers your daily need for iron, 51% more than pomegranate.

Pomegranates, raw and Cornmeal, degermed, enriched, yellow types were used in this article.

Infographic

Pomegranate vs Cornmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +66.2%
Contains more CopperCopper +107.9%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +166.7%
Contains more IronIron +1353.3%
Contains more ZincZinc +88.6%
Contains more PhosphorusPhosphorus +175%
Contains more ManganeseManganese +46.2%
Contains more SeleniumSelenium +2000%

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +722.4%
Contains more Vitamin B2Vitamin B2 +620.8%
Contains more Vitamin B3Vitamin B3 +1595.6%
Contains more Vitamin B6Vitamin B6 +142.7%
Contains more FolateFolate +450%
Contains more CholineCholine +13.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Cornmeal DV% diff.
Iron 0.3mg 4.36mg 51%
Folate 38µg 209µg 43%
Vitamin B1 0.067mg 0.551mg 40%
Starch 73.3g 30%
Vitamin B3 0.293mg 4.968mg 29%
Vitamin B2 0.053mg 0.382mg 25%
Carbs 18.7g 79.45g 20%
Selenium 0.5µg 10.5µg 18%
Vitamin K 16.4µg 0µg 14%
Calories 83kcal 370kcal 14%
Vitamin C 10.2mg 0mg 11%
Protein 1.67g 7.11g 11%
Copper 0.158mg 0.076mg 9%
Phosphorus 36mg 99mg 9%
Vitamin B6 0.075mg 0.182mg 8%
Polyunsaturated fat 0.079g 0.828g 5%
Magnesium 12mg 32mg 5%
Vitamin B5 0.377mg 0.24mg 3%
Vitamin E 0.6mg 0.12mg 3%
Zinc 0.35mg 0.66mg 3%
Potassium 236mg 142mg 3%
Manganese 0.119mg 0.174mg 2%
Calcium 10mg 3mg 1%
Fats 1.17g 1.75g 1%
Vitamin A 0µg 11µg 1%
Monounsaturated fat 0.093g 0.39g 1%
Net carbs 14.7g 75.55g N/A
Sugar 13.67g 1.61g N/A
Fiber 4g 3.9g 0%
Sodium 3mg 7mg 0%
Choline 7.6mg 8.6mg 0%
Saturated fat 0.12g 0.22g 0%
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%
Fructose 0.17g 0%

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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +597%
Contains more ProteinProtein +325.7%
Contains more FatsFats +49.6%
Contains more CarbsCarbs +324.9%
~equal in Other ~0.51g

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -45.5%
Contains more Mono. FatMonounsaturated fat +319.4%
Contains more Poly. FatPolyunsaturated fat +948.1%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.