Pomegranate vs. Asparagus — In-Depth Nutrition Comparison
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What are the differences between pomegranate and asparagus?
- Pomegranate is higher in fiber and vitamin C, yet asparagus is higher in iron, vitamin K, vitamin A, vitamin B2, and vitamin B1.
- Asparagus's daily need coverage for iron is 23% more.
- Pomegranate has 2 times more fiber than asparagus. While pomegranate has 4g of fiber, asparagus has only 2.1g.
We used Pomegranates, raw and Asparagus, raw types in this article.
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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.
| Contains more PotassiumPotassium | +16.8% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +140% |
| Contains more IronIron | +613.3% |
| Contains more CopperCopper | +19.6% |
| Contains more ZincZinc | +54.3% |
| Contains more PhosphorusPhosphorus | +44.4% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +32.8% |
| Contains more SeleniumSelenium | +360% |
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.
| Contains more Vitamin CVitamin C | +82.1% |
| Contains more Vitamin B5Vitamin B5 | +37.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +88.3% |
| Contains more Vitamin B1Vitamin B1 | +113.4% |
| Contains more Vitamin B2Vitamin B2 | +166% |
| Contains more Vitamin B3Vitamin B3 | +233.8% |
| Contains more Vitamin B6Vitamin B6 | +21.3% |
| Contains more Vitamin KVitamin K | +153.7% |
| Contains more FolateFolate | +36.8% |
| Contains more CholineCholine | +110.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.3mg | 2.14mg | 23% |
| Vitamin K | 16.4µg | 41.6µg | 21% |
| Fiber | 4g | 2.1g | 8% |
| Vitamin B2 | 0.053mg | 0.141mg | 7% |
| Vitamin B1 | 0.067mg | 0.143mg | 6% |
| Vitamin C | 10.2mg | 5.6mg | 5% |
| Carbs | 18.7g | 3.88g | 5% |
| Vitamin A | 0µg | 38µg | 4% |
| Folate | 38µg | 52µg | 4% |
| Vitamin B3 | 0.293mg | 0.978mg | 4% |
| Vitamin E | 0.6mg | 1.13mg | 4% |
| Selenium | 0.5µg | 2.3µg | 3% |
| Calories | 83kcal | 20kcal | 3% |
| Copper | 0.158mg | 0.189mg | 3% |
| Zinc | 0.35mg | 0.54mg | 2% |
| Vitamin B5 | 0.377mg | 0.274mg | 2% |
| Phosphorus | 36mg | 52mg | 2% |
| Fats | 1.17g | 0.12g | 2% |
| Choline | 7.6mg | 16mg | 2% |
| Manganese | 0.119mg | 0.158mg | 2% |
| Potassium | 236mg | 202mg | 1% |
| Protein | 1.67g | 2.2g | 1% |
| Vitamin B6 | 0.075mg | 0.091mg | 1% |
| Fructose | 1g | 1% | |
| Calcium | 10mg | 24mg | 1% |
| Net carbs | 14.7g | 1.78g | N/A |
| Magnesium | 12mg | 14mg | 0% |
| Sugar | 13.67g | 1.88g | N/A |
| Sodium | 3mg | 2mg | 0% |
| Saturated fat | 0.12g | 0.04g | 0% |
| Monounsaturated fat | 0.093g | 0g | 0% |
| Polyunsaturated fat | 0.079g | 0.05g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more FatsFats | +875% |
| Contains more CarbsCarbs | +382% |
| Contains more ProteinProtein | +31.7% |
| Contains more WaterWater | +19.6% |
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +58% |
| Contains less Sat. FatSaturated fat | -66.7% |
