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  6. Pomegranate vs. Hash browns

Pomegranate vs. Hash browns — In-Depth Nutrition Comparison

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Important differences between pomegranate and hash browns

  • Pomegranate has more folate, copper, and vitamin K; however, hash browns have more vitamin E, vitamin B3, phosphorus, vitamin B6, and vitamin B1.
  • Hash browns' daily need coverage for sodium is 24% more.
  • Pomegranate has 3 times more folate than hash browns. Pomegranate has 38µg of folate, while hash browns have 12µg.
  • Pomegranate is lower in saturated fat.

The food varieties used in the comparison are Pomegranates, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Pomegranate vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more CopperCopper +58%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +50.4%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +172.2%
Contains more ManganeseManganese +32.8%
~equal in Zinc ~0.36mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin CVitamin C +88.9%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin KVitamin K +65.7%
Contains more FolateFolate +216.7%
Contains more Vitamin EVitamin E +336.7%
Contains more Vitamin B1Vitamin B1 +104.5%
Contains more Vitamin B3Vitamin B3 +527.3%
Contains more Vitamin B6Vitamin B6 +148%
Contains more CholineCholine +134.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Hash browns DV% diff.
Polyunsaturated fat 0.079g 5.665g 37%
Fats 1.17g 17.04g 24%
Sodium 3mg 566mg 24%
Monounsaturated fat 0.093g 7.827g 19%
Vitamin E 0.6mg 2.62mg 13%
Saturated fat 0.12g 2.54g 11%
Starch 25.74g 11%
Vitamin B3 0.293mg 1.838mg 10%
Calories 83kcal 272kcal 9%
Vitamin B6 0.075mg 0.186mg 9%
Phosphorus 36mg 98mg 9%
Folate 38µg 12µg 7%
Vitamin B1 0.067mg 0.137mg 6%
Copper 0.158mg 0.1mg 6%
Fiber 4g 2.7g 5%
Vitamin K 16.4µg 9.9µg 5%
Vitamin C 10.2mg 5.4mg 5%
Iron 0.3mg 0.6mg 4%
Potassium 236mg 355mg 4%
Carbs 18.7g 28.88g 3%
Choline 7.6mg 17.8mg 2%
Manganese 0.119mg 0.158mg 2%
Magnesium 12mg 21mg 2%
Protein 1.67g 2.58g 2%
Vitamin B2 0.053mg 0.038mg 1%
Calcium 10mg 19mg 1%
Net carbs 14.7g 26.18g N/A
Sugar 13.67g 0.56g N/A
Zinc 0.35mg 0.36mg 0%
Selenium 0.5µg 0.4µg 0%
Vitamin B5 0.377mg 0.38mg 0%
Trans fat 0g 0.056g N/A
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more WaterWater +58.2%
Contains more ProteinProtein +54.5%
Contains more FatsFats +1356.4%
Contains more CarbsCarbs +54.4%
Contains more OtherOther +320.8%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +8316.1%
Contains more Poly. FatPolyunsaturated fat +7070.9%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.