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  6. Pomegranate vs. Graham cracker

Pomegranate vs. Graham cracker — In-Depth Nutrition Comparison

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How are pomegranate and graham cracker different?

  • Pomegranate is higher in vitamin C; however, graham cracker is richer in iron, manganese, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, and selenium.
  • Daily need coverage for iron for graham cracker is 44% higher.
  • Pomegranate has less sodium.

Pomegranates, raw and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Pomegranate vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +38.8%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +670%
Contains more IronIron +1160%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +413.9%
Contains more ManganeseManganese +756.3%
Contains more SeleniumSelenium +1160%
~equal in Copper ~0.17mg

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +14.7%
Contains more CholineCholine +28.8%
Contains more Vitamin EVitamin E +151.7%
Contains more Vitamin B1Vitamin B1 +295.5%
Contains more Vitamin B2Vitamin B2 +498.1%
Contains more Vitamin B3Vitamin B3 +1415%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more Vitamin B6Vitamin B6 +108%
Contains more FolateFolate +139.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Graham cracker DV% diff.
Iron 0.3mg 3.78mg 44%
Manganese 0.119mg 1.019mg 39%
Polyunsaturated fat 0.079g 5.388g 35%
Vitamin B3 0.293mg 4.439mg 26%
Phosphorus 36mg 185mg 21%
Vitamin B2 0.053mg 0.317mg 20%
Carbs 18.7g 77.66g 20%
Sodium 3mg 459mg 20%
Starch 46.56g 19%
Vitamin B1 0.067mg 0.265mg 17%
Calories 83kcal 430kcal 17%
Fats 1.17g 10.6g 15%
Folate 38µg 91µg 13%
Selenium 0.5µg 6.3µg 11%
Vitamin C 10.2mg 0mg 11%
Protein 1.67g 6.69g 10%
Calcium 10mg 77mg 7%
Magnesium 12mg 40mg 7%
Saturated fat 0.12g 1.633g 7%
Vitamin B6 0.075mg 0.156mg 6%
Zinc 0.35mg 0.96mg 6%
Monounsaturated fat 0.093g 2.509g 6%
Vitamin E 0.6mg 1.51mg 6%
Vitamin K 16.4µg 14.3µg 2%
Fiber 4g 3.4g 2%
Potassium 236mg 170mg 2%
Copper 0.158mg 0.17mg 1%
Vitamin B5 0.377mg 0.42mg 1%
Fructose 0.99g 1%
Net carbs 14.7g 74.26g N/A
Sugar 13.67g 24.85g N/A
Trans fat 0g 0.055g N/A
Choline 7.6mg 5.9mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2198.8%
Contains more ProteinProtein +300.6%
Contains more FatsFats +806%
Contains more CarbsCarbs +315.3%
Contains more OtherOther +213.2%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +2597.8%
Contains more Poly. FatPolyunsaturated fat +6720.3%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.