Pomegranate vs. Crouton — In-Depth Nutrition Comparison
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How are Pomegranate and Crouton different?
- Pomegranate is richer in Vitamin C, while Crouton is higher in Selenium, Iron, Vitamin B1, Vitamin B3, Folate, Vitamin B2, Manganese, and Phosphorus.
- Crouton covers your daily need of Selenium 67% more than Pomegranate.
- Pomegranate is lower in Sodium.
Pomegranates, raw and Croutons, plain types were used in this article.
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.
Contains
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Potassium
+90.3%
Contains
less
Sodium
-99.6%
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Calcium
+660%
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Iron
+1260%
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Magnesium
+158.3%
Contains
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Phosphorus
+219.4%
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Zinc
+154.3%
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Manganese
+320.2%
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Selenium
+7400%
Equal in Copper - 0.163
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Potassium
+90.3%
Contains
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Sodium
-99.6%
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Calcium
+660%
Contains
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Iron
+1260%
Contains
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Magnesium
+158.3%
Contains
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Phosphorus
+219.4%
Contains
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Zinc
+154.3%
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Manganese
+320.2%
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Selenium
+7400%
Equal in Copper - 0.163
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.
:
Contains
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Vitamin C
+∞%
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Vitamin B6
+188.5%
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Vitamin B1
+829.9%
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Vitamin B2
+413.2%
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Vitamin B3
+1756.3%
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Vitamin B5
+13.8%
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Folate
+247.4%
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Vitamin C
+∞%
Contains
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Vitamin B6
+188.5%
Contains
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Vitamin B1
+829.9%
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Vitamin B2
+413.2%
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Vitamin B3
+1756.3%
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Vitamin B5
+13.8%
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Folate
+247.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+1316.9%
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Protein
+612.6%
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Fats
+464.1%
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Carbs
+293%
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Other
+371.7%
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Contains
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Water
+1316.9%
Contains
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Protein
+612.6%
Contains
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Fats
+464.1%
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Carbs
+293%
Contains
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Other
+371.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.1%
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Monounsaturated Fat
+3189.2%
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Polyunsaturated fat
+1511.4%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
1.51 g
Monounsaturated Fat:
3.059 g
Polyunsaturated fat:
1.273 g
Contains
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Saturated Fat
-92.1%
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Monounsaturated Fat
+3189.2%
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Polyunsaturated fat
+1511.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.7g | 68.4g |
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| Protein | 1.67g | 11.9g |
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| Fats | 1.17g | 6.6g |
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| Carbs | 18.7g | 73.5g |
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| Calories | 83kcal | 407kcal |
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| Sugar | 13.67g |
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| Fiber | 4g | 5.1g |
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| Calcium | 10mg | 76mg |
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| Iron | 0.3mg | 4.08mg |
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| Magnesium | 12mg | 31mg |
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| Phosphorus | 36mg | 115mg |
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| Potassium | 236mg | 124mg |
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| Sodium | 3mg | 698mg |
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| Zinc | 0.35mg | 0.89mg |
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| Copper | 0.158mg | 0.163mg |
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| Manganese | 0.119mg | 0.5mg |
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| Selenium | 0.5µg | 37.5µg |
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| Vitamin E | 0.6mg |
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| Vitamin C | 10.2mg | 0mg |
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| Vitamin B1 | 0.067mg | 0.623mg |
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| Vitamin B2 | 0.053mg | 0.272mg |
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| Vitamin B3 | 0.293mg | 5.439mg |
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| Vitamin B5 | 0.377mg | 0.429mg |
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| Vitamin B6 | 0.075mg | 0.026mg |
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| Folate | 38µg | 132µg |
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| Vitamin K | 16.4µg |
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| Tryptophan | 0.14mg |
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| Threonine | 0.337mg |
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| Isoleucine | 0.456mg |
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| Leucine | 0.832mg |
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| Lysine | 0.278mg |
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| Methionine | 0.211mg |
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| Phenylalanine | 0.586mg |
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| Valine | 0.514mg |
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| Histidine | 0.255mg |
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| Saturated Fat | 0.12g | 1.51g |
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| Monounsaturated Fat | 0.093g | 3.059g |
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| Polyunsaturated fat | 0.079g | 1.273g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
38%
Minerals Daily Need Coverage Score
14%
70%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 695mg)
Which food is lower in Saturated Fat?
Pomegranate is lower in Saturated Fat (difference - 1.39g)
Which food is cheaper?
Pomegranate is cheaper (difference - $0.5)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Crouton is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.