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  6. Pomegranate vs. Fast food

Pomegranate vs. Fast food — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and fast food

  • Pomegranate has less vitamin B12, selenium, iron, vitamin B3, vitamin B2, vitamin B1, zinc, and phosphorus than fast food.
  • Fast food covers your daily need for vitamin B12, 37% more than pomegranate.
  • Pomegranate has less saturated fat.

These are the specific foods used in this comparison Pomegranates, raw and Fast foods, hamburger; single, regular patty; plain.

Infographic

Pomegranate vs Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more PotassiumPotassium +19.8%
Contains more CopperCopper +30.6%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +520%
Contains more IronIron +920%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +272.2%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +3960%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +57.9%
Contains more Vitamin KVitamin K +234.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +373.1%
Contains more Vitamin B2Vitamin B2 +584.9%
Contains more Vitamin B3Vitamin B3 +1817.1%
Contains more Vitamin B5Vitamin B5 +40.6%
Contains more Vitamin B6Vitamin B6 +182.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +110.5%
Contains more CholineCholine +352.6%

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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more WaterWater +102.7%
Contains more ProteinProtein +889.2%
Contains more FatsFats +926.5%
Contains more CarbsCarbs +68.4%
Contains more OtherOther +186.8%

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +5098.9%
Contains more Poly. FatPolyunsaturated fat +2026.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Fast food
Lower in Cholesterol ok
Lower in Sodium 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 Fast food DV% diff.
Vitamin B12 0µg 0.89µg 37%
Selenium 0.5µg 20.3µg 36%
Iron 0.3mg 3.06mg 35%
Vitamin B3 0.293mg 5.617mg 33%
Protein 1.67g 16.52g 30%
Vitamin B2 0.053mg 0.363mg 24%
Vitamin B1 0.067mg 0.317mg 21%
Zinc 0.35mg 2.52mg 20%
Saturated fat 0.12g 4.493g 20%
Fats 1.17g 12.01g 17%
Sodium 3mg 331mg 14%
Phosphorus 36mg 134mg 14%
Monounsaturated fat 0.093g 4.835g 12%
Calories 83kcal 297kcal 11%
Folate 38µg 80µg 11%
Vitamin B6 0.075mg 0.212mg 11%
Cholesterol 0mg 33mg 11%
Polyunsaturated fat 0.079g 1.68g 11%
Vitamin C 10.2mg 0mg 11%
Manganese 0.119mg 0.357mg 10%
Vitamin K 16.4µg 4.9µg 10%
Starch 22.87g 9%
Fiber 4g 1.7g 9%
Calcium 10mg 62mg 5%
Choline 7.6mg 34.4mg 5%
Magnesium 12mg 27mg 4%
Carbs 18.7g 31.5g 4%
Copper 0.158mg 0.121mg 4%
Fructose 2.27g 3%
Vitamin B5 0.377mg 0.53mg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 9µg 1%
Potassium 236mg 197mg 1%
Vitamin E 0.6mg 0.38mg 1%
Net carbs 14.7g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 13.67g 4.88g N/A
Trans fat 0g 0.514g N/A
Tryptophan 0.144mg 0%
Threonine 0.46mg 0%
Isoleucine 0.642mg 0%
Leucine 1.13mg 0%
Lysine 0.785mg 0%
Methionine 0.306mg 0%
Phenylalanine 0.67mg 0%
Valine 0.728mg 0%
Histidine 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Fast food
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
43%
Fast food
Minerals Daily Need Coverage Score
14%
Pomegranate
54%
Fast food

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 328mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 4.373g)
Which food is lower in Sugar?
Fast food
Fast food is lower in Sugar (difference - 8.79g)
Which food is lower in glycemic index?
Fast food
Fast food is lower in glycemic index (difference - 66)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $1)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food 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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.