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  6. Pomegranate vs. Dulce de Leche

Pomegranate vs. Dulce de Leche — In-Depth Nutrition Comparison

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Differences between pomegranate and dulce de Leche

  • Pomegranate has more copper, fiber, and vitamin K, while dulce de Leche has more vitamin B2, calcium, phosphorus, choline, and vitamin B12.
  • Dulce de Leche's daily need coverage for vitamin B2 is 27% higher.
  • The amount of saturated fat in pomegranate is lower.

The food types used in this comparison are Pomegranates, raw and Dulce de Leche.

Infographic

Pomegranate vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more IronIron +76.5%
Contains more CopperCopper +3850%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +5850%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +2410%
Contains more PotassiumPotassium +48.3%
Contains more ZincZinc +125.7%
Contains more PhosphorusPhosphorus +436.1%
Contains more SeleniumSelenium +440%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +292.3%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +318.8%
Contains more Vitamin B3Vitamin B3 +39.5%
Contains more Vitamin B6Vitamin B6 +368.8%
Contains more Vitamin KVitamin K +1161.5%
Contains more FolateFolate +245.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +664.2%
Contains more Vitamin B5Vitamin B5 +121.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1072.4%

All nutrients comparison - raw data values

Nutrient Pomegranate Dulce de Leche DV% diff.
Vitamin B2 0.053mg 0.405mg 27%
Calcium 10mg 251mg 24%
Phosphorus 36mg 193mg 22%
Saturated fat 0.12g 4.534g 20%
Copper 0.158mg 0.004mg 17%
Fiber 4g 0g 16%
Choline 7.6mg 89.1mg 15%
Vitamin K 16.4µg 1.3µg 13%
Vitamin B12 0µg 0.31µg 13%
Calories 83kcal 315kcal 12%
Carbs 18.7g 55.35g 12%
Protein 1.67g 6.84g 10%
Cholesterol 0mg 29mg 10%
Fats 1.17g 7.35g 10%
Vitamin B5 0.377mg 0.835mg 9%
Vitamin C 10.2mg 2.6mg 8%
Vitamin A 0µg 74µg 8%
Folate 38µg 11µg 7%
Monounsaturated fat 0.093g 2.143g 5%
Vitamin B6 0.075mg 0.016mg 5%
Sodium 3mg 129mg 5%
Manganese 0.119mg 0.002mg 5%
Selenium 0.5µg 2.7µg 4%
Vitamin B1 0.067mg 0.016mg 4%
Zinc 0.35mg 0.79mg 4%
Vitamin E 0.6mg 0.2mg 3%
Potassium 236mg 350mg 3%
Polyunsaturated fat 0.079g 0.375g 2%
Iron 0.3mg 0.17mg 2%
Magnesium 12mg 22mg 2%
Vitamin D 0IU 6IU 1%
Vitamin B3 0.293mg 0.21mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 14.7g 55.35g N/A
Sugar 13.67g 49.74g N/A
Trans fat 0g 0.364g N/A
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g 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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +171.4%
Contains more ProteinProtein +309.6%
Contains more FatsFats +528.2%
Contains more CarbsCarbs +196%
Contains more OtherOther +230.2%

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% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +2204.3%
Contains more Poly. FatPolyunsaturated fat +374.7%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.