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Pomegranate vs. Foie gras — In-Depth Nutrition Comparison

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How are pomegranate and foie gras different?

  • Foie gras is higher than pomegranate in vitamin B12, selenium, vitamin A, iron, copper, phosphorus, and vitamin B2.
  • Foie gras covers your daily need for vitamin B12, 392% more than pomegranate.
  • Pomegranate is lower in saturated fat.

Pomegranates, raw and Pate de foie gras, canned (goose liver pate), smoked types were used in this article.

Infographic

Pomegranate vs Foie gras 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 9.3% 21% 12% 206% 133% 25% 86% 91% 16% 240%
Contains more PotassiumPotassium +71%
Contains less SodiumSodium -99.6%
Contains more CalciumCalcium +600%
Contains more IronIron +1733.3%
Contains more CopperCopper +153.2%
Contains more ZincZinc +162.9%
Contains more PhosphorusPhosphorus +455.6%
Contains more SeleniumSelenium +8700%
~equal in Magnesium ~13mg
~equal in Manganese ~0.12mg

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 6.7% 334% 0% 0% 22% 69% 47% 72% 14% 1175% 0% 45% 0%
Contains more Vitamin CVitamin C +410%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin B2Vitamin B2 +464.2%
Contains more Vitamin B3Vitamin B3 +756.7%
Contains more Vitamin B5Vitamin B5 +218.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +57.9%
~equal in Vitamin D ~µg

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
11% 44% 5% 37% 3%
Protein: 11.4 g
Fats: 43.84 g
Carbs: 4.67 g
Water: 37.04 g
Other: 3.05 g
Contains more CarbsCarbs +300.4%
Contains more WaterWater +110.4%
Contains more ProteinProtein +582.6%
Contains more FatsFats +3647%
Contains more OtherOther +475.5%

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
35% 63% 2%
Saturated fat: Sat. Fat 14.45 g
Monounsaturated fat: Mono. Fat 25.61 g
Polyunsaturated fat: Poly. Fat 0.84 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +27437.6%
Contains more Poly. FatPolyunsaturated fat +963.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Foie gras DV% diff.
Vitamin B12 0µg 9.4µg 392%
Vitamin A 0µg 1001µg 111%
Selenium 0.5µg 44µg 79%
Fats 1.17g 43.84g 66%
Iron 0.3mg 5.5mg 65%
Saturated fat 0.12g 14.45g 65%
Monounsaturated fat 0.093g 25.61g 64%
Cholesterol 0mg 150mg 50%
Sodium 3mg 697mg 30%
Copper 0.158mg 0.4mg 27%
Phosphorus 36mg 200mg 23%
Vitamin B2 0.053mg 0.299mg 19%
Protein 1.67g 11.4g 19%
Calories 83kcal 462kcal 19%
Vitamin B5 0.377mg 1.2mg 16%
Fiber 4g 0g 16%
Vitamin B3 0.293mg 2.51mg 14%
Vitamin K 16.4µg 14%
Vitamin C 10.2mg 2mg 9%
Calcium 10mg 70mg 6%
Folate 38µg 60µg 6%
Zinc 0.35mg 0.92mg 5%
Carbs 18.7g 4.67g 5%
Polyunsaturated fat 0.079g 0.84g 5%
Vitamin E 0.6mg 4%
Potassium 236mg 138mg 3%
Vitamin B1 0.067mg 0.088mg 2%
Vitamin B6 0.075mg 0.06mg 1%
Choline 7.6mg 1%
Net carbs 14.7g 4.67g N/A
Magnesium 12mg 13mg 0%
Sugar 13.67g N/A
Manganese 0.119mg 0.12mg 0%
Tryptophan 0.161mg 0%
Threonine 0.507mg 0%
Isoleucine 0.606mg 0%
Leucine 1.029mg 0%
Lysine 0.863mg 0%
Methionine 0.27mg 0%
Phenylalanine 0.567mg 0%
Valine 0.719mg 0%
Histidine 0.303mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Foie gras
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
137%
Foie gras
Minerals Daily Need Coverage Score
14%
Pomegranate
84%
Foie gras

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 150mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 694mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 14.33g)
Which food is lower in Sugar?
Foie gras
Foie gras is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Foie gras
Foie gras is lower in glycemic index (difference - 0)
Which food is cheaper?
Foie gras
Foie gras is cheaper (difference - $1)
Which food is richer in minerals?
Foie gras
Foie gras 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. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/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.