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  6. Pomegranate vs. Croissant

Pomegranate vs. Croissant — In-Depth Nutrition Comparison

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A recap on differences between pomegranate and croissant

  • Pomegranate is higher in vitamin K, yet croissant is higher in selenium, vitamin B1, iron, vitamin A, vitamin B2, and folate.
  • Croissant covers your daily saturated fat needs 58% more than pomegranate.
  • Pomegranate contains 9 times more vitamin K than croissant. While pomegranate contains 16.4µg of vitamin K, croissant contains only 1.8µg.
  • The amount of saturated fat in pomegranate is lower.

Food varieties used in this article are Pomegranates, raw and Croissants, butter.

Infographic

Pomegranate vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +97.5%
Contains less SodiumSodium -99.4%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +270%
Contains more IronIron +576.7%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +191.7%
Contains more ManganeseManganese +177.3%
Contains more SeleniumSelenium +4440%

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% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +5000%
Contains more Vitamin B6Vitamin B6 +29.3%
Contains more Vitamin KVitamin K +811.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +479.1%
Contains more Vitamin B2Vitamin B2 +354.7%
Contains more Vitamin B3Vitamin B3 +646.8%
Contains more Vitamin B5Vitamin B5 +128.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +131.6%
Contains more CholineCholine +410.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Croissant DV% diff.
Saturated fat 0.12g 11.659g 52%
Selenium 0.5µg 22.7µg 40%
Fats 1.17g 21g 31%
Vitamin B1 0.067mg 0.388mg 27%
Vitamin A 0µg 206µg 23%
Iron 0.3mg 2.03mg 22%
Cholesterol 0mg 67mg 22%
Sodium 3mg 467mg 20%
Calories 83kcal 406kcal 16%
Monounsaturated fat 0.093g 5.525g 14%
Vitamin B2 0.053mg 0.241mg 14%
Folate 38µg 88µg 13%
Protein 1.67g 8.2g 13%
Vitamin K 16.4µg 1.8µg 12%
Vitamin B3 0.293mg 2.188mg 12%
Vitamin C 10.2mg 0.2mg 11%
Vitamin B5 0.377mg 0.861mg 10%
Phosphorus 36mg 105mg 10%
Manganese 0.119mg 0.33mg 9%
Copper 0.158mg 0.08mg 9%
Carbs 18.7g 45.8g 9%
Polyunsaturated fat 0.079g 1.094g 7%
Vitamin B12 0µg 0.16µg 7%
Fiber 4g 2.6g 6%
Choline 7.6mg 38.8mg 6%
Zinc 0.35mg 0.75mg 4%
Potassium 236mg 118mg 3%
Calcium 10mg 37mg 3%
Vitamin E 0.6mg 0.84mg 2%
Magnesium 12mg 16mg 1%
Vitamin B6 0.075mg 0.058mg 1%
Net carbs 14.7g 43.2g N/A
Sugar 13.67g 11.26g N/A
Tryptophan 0.099mg 0%
Threonine 0.284mg 0%
Isoleucine 0.365mg 0%
Leucine 0.623mg 0%
Lysine 0.329mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.416mg 0%
Valine 0.41mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more WaterWater +235.9%
Contains more ProteinProtein +391%
Contains more FatsFats +1694.9%
Contains more CarbsCarbs +144.9%
Contains more OtherOther +239.6%

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +5840.9%
Contains more Poly. FatPolyunsaturated fat +1284.8%

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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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.