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  6. Pomegranate vs. French fries

Pomegranate vs. French fries — In-Depth Nutrition Comparison

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The main differences between pomegranate and french fries

  • Pomegranate is richer in vitamin C, yet french fries are richer in vitamin B6, vitamin B3, phosphorus, potassium, vitamin B1, vitamin E, and iron.
  • Daily need coverage for vitamin B6 for french fries is 23% higher.
  • Pomegranate contains 2 times more vitamin C than french fries. Pomegranate contains 10.2mg of vitamin C, while french fries contain 4.7mg.
  • Pomegranate contains less saturated fat.

Food types used in this article are Pomegranates, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Pomegranate vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CopperCopper +27.4%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +145.3%
Contains more IronIron +170%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +247.2%
Contains more ManganeseManganese +107.6%
Contains more SeleniumSelenium +80%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +117%
Contains more Vitamin B2Vitamin B2 +35.9%
Contains more Vitamin KVitamin K +46.4%
Contains more FolateFolate +26.7%
Contains more Vitamin EVitamin E +178.3%
Contains more Vitamin B1Vitamin B1 +153.7%
Contains more Vitamin B3Vitamin B3 +925.3%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin B6Vitamin B6 +396%
Contains more CholineCholine +384.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate French fries DV% diff.
Polyunsaturated fat 0.079g 5.398g 35%
Vitamin B6 0.075mg 0.372mg 23%
Fats 1.17g 14.73g 21%
Vitamin B3 0.293mg 3.004mg 17%
Monounsaturated fat 0.093g 5.969g 15%
Phosphorus 36mg 125mg 13%
Calories 83kcal 312kcal 11%
Potassium 236mg 579mg 10%
Saturated fat 0.12g 2.336g 10%
Vitamin B1 0.067mg 0.17mg 9%
Sodium 3mg 210mg 9%
Carbs 18.7g 41.44g 8%
Vitamin E 0.6mg 1.67mg 7%
Vitamin C 10.2mg 4.7mg 6%
Iron 0.3mg 0.81mg 6%
Manganese 0.119mg 0.247mg 6%
Choline 7.6mg 36.8mg 5%
Magnesium 12mg 35mg 5%
Protein 1.67g 3.43g 4%
Copper 0.158mg 0.124mg 4%
Vitamin K 16.4µg 11.2µg 4%
Vitamin B5 0.377mg 0.58mg 4%
Folate 38µg 30µg 2%
Selenium 0.5µg 0.9µg 1%
Vitamin B2 0.053mg 0.039mg 1%
Zinc 0.35mg 0.5mg 1%
Fiber 4g 3.8g 1%
Calcium 10mg 18mg 1%
Net carbs 14.7g 37.64g N/A
Sugar 13.67g 0.3g N/A
Trans fat 0g 0.06g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +102.2%
Contains more ProteinProtein +105.4%
Contains more FatsFats +1159%
Contains more CarbsCarbs +121.6%
Contains more OtherOther +249.1%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +6318.3%
Contains more Poly. FatPolyunsaturated fat +6732.9%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.