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Pomegranate vs. Custard — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and custard?

  • Pomegranate is richer in fiber, copper, vitamin K, and vitamin C, yet custard is richer in vitamin B12, phosphorus, calcium, vitamin B2, and selenium.
  • Custard's daily need coverage for vitamin B12 is 22% higher.

We used Pomegranates, raw and Egg custards, dry mix, prepared with whole milk types in this comparison.

Infographic

Pomegranate vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more PotassiumPotassium +14%
Contains more CopperCopper +426.7%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1600%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +1290%
Contains more IronIron +13.3%
Contains more ZincZinc +45.7%
Contains more PhosphorusPhosphorus +261.1%
Contains more SeleniumSelenium +1100%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +10100%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B3Vitamin B3 +122%
Contains more Vitamin B6Vitamin B6 +17.2%
Contains more Vitamin KVitamin K +8100%
Contains more FolateFolate +322.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +315.1%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +55.3%
~equal in Vitamin B1 ~0.061mg

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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more ProteinProtein +138.9%
Contains more FatsFats +241.9%
Contains more OtherOther +81.1%
~equal in Carbs ~17.6g
~equal in Water ~73.45g

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +1111.8%
Contains more Poly. FatPolyunsaturated fat +294.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Custard DV% diff.
Vitamin B12 0µg 0.52µg 22%
Cholesterol 0mg 51mg 17%
Fiber 4g 0g 16%
Vitamin K 16.4µg 0.2µg 14%
Copper 0.158mg 0.03mg 14%
Calcium 10mg 139mg 13%
Phosphorus 36mg 130mg 13%
Vitamin B2 0.053mg 0.22mg 13%
Vitamin C 10.2mg 0.1mg 11%
Selenium 0.5µg 6µg 10%
Saturated fat 0.12g 2.032g 9%
Folate 38µg 9µg 7%
Vitamin D 0IU 47IU 6%
Vitamin B5 0.377mg 0.699mg 6%
Vitamin A 0µg 52µg 6%
Vitamin D 0µg 1.2µg 6%
Manganese 0.119mg 0.007mg 5%
Protein 1.67g 3.99g 5%
Fats 1.17g 4g 4%
Sodium 3mg 84mg 4%
Vitamin E 0.6mg 0.06mg 4%
Monounsaturated fat 0.093g 1.127g 3%
Polyunsaturated fat 0.079g 0.312g 2%
Calories 83kcal 122kcal 2%
Vitamin B1 0.067mg 0.061mg 1%
Magnesium 12mg 16mg 1%
Zinc 0.35mg 0.51mg 1%
Vitamin B6 0.075mg 0.064mg 1%
Vitamin B3 0.293mg 0.132mg 1%
Iron 0.3mg 0.34mg 1%
Potassium 236mg 207mg 1%
Choline 7.6mg 11.8mg 1%
Net carbs 14.7g 17.6g N/A
Carbs 18.7g 17.6g 0%
Sugar 13.67g 4.82g N/A
Tryptophan 0.082mg 0%
Threonine 0.192mg 0%
Isoleucine 0.207mg 0%
Leucine 0.337mg 0%
Lysine 0.214mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.173mg 0%
Valine 0.233mg 0%
Histidine 0.092mg 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Custard
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pomegranate
19%
Custard
Minerals Daily Need Coverage Score
14%
Pomegranate
21%
Custard

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 81mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 1.912g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.5)
Which food is lower in Sugar?
Custard
Custard is lower in Sugar (difference - 8.85g)
Which food is lower in glycemic index?
Custard
Custard is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Custard
Custard is relatively richer in minerals
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

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.