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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, Vitamin A RAE, Iron, 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.
Pomegranate
Pomegranate
3
:
7
Croissant
Croissant
Contains more Potassium +100%
Contains less Sodium -99.4%
Contains more Copper +97.5%
Contains more Calcium +270%
Contains more Iron +576.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +191.7%
Contains more Zinc +114.3%
Contains more Manganese +177.3%
Contains more Selenium +4440%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Croissant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 77% 12% 45% 11% 61% 21% 27% 44% 124%
Contains more Potassium +100%
Contains less Sodium -99.4%
Contains more Copper +97.5%
Contains more Calcium +270%
Contains more Iron +576.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +191.7%
Contains more Zinc +114.3%
Contains more Manganese +177.3%
Contains more Selenium +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.
Pomegranate
Pomegranate
3
:
8
Croissant
Croissant
Contains more Vitamin C +5000%
Contains more Vitamin B6 +29.3%
Contains more Vitamin K +811.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin B1 +479.1%
Contains more Vitamin B2 +354.7%
Contains more Vitamin B3 +646.8%
Contains more Vitamin B5 +128.4%
Contains more Folate +131.6%
Contains more Vitamin B12 +∞%
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%
Croissant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 45% 17% 0% 1% 97% 56% 42% 52% 14% 66% 20% 5%
Contains more Vitamin C +5000%
Contains more Vitamin B6 +29.3%
Contains more Vitamin K +811.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin B1 +479.1%
Contains more Vitamin B2 +354.7%
Contains more Vitamin B3 +646.8%
Contains more Vitamin B5 +128.4%
Contains more Folate +131.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
4
Croissant
Croissant
Contains more Water +235.9%
Contains more Protein +391%
Contains more Fats +1694.9%
Contains more Carbs +144.9%
Contains more Other +239.6%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Croissant
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 Water +235.9%
Contains more Protein +391%
Contains more Fats +1694.9%
Contains more Carbs +144.9%
Contains more Other +239.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Croissant
Croissant
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +5840.9%
Contains more Polyunsaturated fat +1284.8%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Croissant
64% 30% 6%
Saturated Fat: 11.659 g
Monounsaturated Fat: 5.525 g
Polyunsaturated fat: 1.094 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +5840.9%
Contains more Polyunsaturated fat +1284.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Croissant
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 ok

All nutrients comparison - raw data values

Nutrient Pomegranate Croissant Opinion
Net carbs 14.7g 43.2g Croissant
Protein 1.67g 8.2g Croissant
Fats 1.17g 21g Croissant
Carbs 18.7g 45.8g Croissant
Calories 83kcal 406kcal Croissant
Sugar 13.67g 11.26g Croissant
Fiber 4g 2.6g Pomegranate
Calcium 10mg 37mg Croissant
Iron 0.3mg 2.03mg Croissant
Magnesium 12mg 16mg Croissant
Phosphorus 36mg 105mg Croissant
Potassium 236mg 118mg Pomegranate
Sodium 3mg 467mg Pomegranate
Zinc 0.35mg 0.75mg Croissant
Copper 0.158mg 0.08mg Pomegranate
Manganese 0.119mg 0.33mg Croissant
Selenium 0.5µg 22.7µg Croissant
Vitamin A 0IU 744IU Croissant
Vitamin A RAE 0µg 206µg Croissant
Vitamin E 0.6mg 0.84mg Croissant
Vitamin C 10.2mg 0.2mg Pomegranate
Vitamin B1 0.067mg 0.388mg Croissant
Vitamin B2 0.053mg 0.241mg Croissant
Vitamin B3 0.293mg 2.188mg Croissant
Vitamin B5 0.377mg 0.861mg Croissant
Vitamin B6 0.075mg 0.058mg Pomegranate
Folate 38µg 88µg Croissant
Vitamin B12 0µg 0.16µg Croissant
Vitamin K 16.4µg 1.8µg Pomegranate
Tryptophan 0.099mg Croissant
Threonine 0.284mg Croissant
Isoleucine 0.365mg Croissant
Leucine 0.623mg Croissant
Lysine 0.329mg Croissant
Methionine 0.175mg Croissant
Phenylalanine 0.416mg Croissant
Valine 0.41mg Croissant
Histidine 0.187mg Croissant
Cholesterol 0mg 67mg Pomegranate
Saturated Fat 0.12g 11.659g Pomegranate
Omega-3 - DHA 0g 0.002g Croissant
Omega-3 - EPA 0g 0.003g Croissant
Monounsaturated Fat 0.093g 5.525g Croissant
Polyunsaturated fat 0.079g 1.094g Croissant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Croissant
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
34%
Croissant
Minerals Daily Need Coverage Score
14%
Pomegranate
43%
Croissant

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 464mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 11.539g)
Which food is lower in Sugar?
Croissant
Croissant is lower in Sugar (difference - 2.41g)
Which food is lower in glycemic index?
Croissant
Croissant is lower in glycemic index (difference - 56)
Which food is cheaper?
Croissant
Croissant is cheaper (difference - $1)
Which food is richer in minerals?
Croissant
Croissant is relatively richer in minerals
Which food is richer in vitamins?
Croissant
Croissant is relatively richer in vitamins

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.