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  6. Pomegranate vs. Mixed nuts

Pomegranate vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and mixed nuts

  • Pomegranate has less manganese, copper, selenium, phosphorus, magnesium, vitamin E, vitamin B3, iron, and zinc than mixed nuts.
  • Mixed nuts cover your daily need for manganese, 84% more than pomegranate.
  • Pomegranate has less saturated fat.

These are the specific foods used in this comparison Pomegranates, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Pomegranate vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +1808.3%
Contains more CalciumCalcium +1070%
Contains more PotassiumPotassium +167.8%
Contains more IronIron +770%
Contains more CopperCopper +474.1%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +1166.7%
Contains more ManganeseManganese +1614.3%
Contains more SeleniumSelenium +6680%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +1940%
Contains more Vitamin KVitamin K +187.7%
Contains more Vitamin EVitamin E +1203.3%
Contains more Vitamin B1Vitamin B1 +182.1%
Contains more Vitamin B2Vitamin B2 +269.8%
Contains more Vitamin B3Vitamin B3 +2531.1%
Contains more Vitamin B5Vitamin B5 +202.4%
Contains more Vitamin B6Vitamin B6 +369.3%
Contains more FolateFolate +118.4%
Contains more CholineCholine +584.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Mixed nuts DV% diff.
Polyunsaturated fat 0.079g 14.612g 97%
Manganese 0.119mg 2.04mg 84%
Copper 0.158mg 0.907mg 83%
Fats 1.17g 53.95g 81%
Monounsaturated fat 0.093g 28.488g 71%
Selenium 0.5µg 33.9µg 61%
Phosphorus 36mg 456mg 60%
Magnesium 12mg 229mg 52%
Vitamin E 0.6mg 7.82mg 48%
Vitamin B3 0.293mg 7.709mg 46%
Saturated fat 0.12g 8.711g 39%
Protein 1.67g 20.04g 37%
Iron 0.3mg 2.61mg 29%
Zinc 0.35mg 3.36mg 27%
Calories 83kcal 607kcal 26%
Vitamin B6 0.075mg 0.352mg 21%
Vitamin B5 0.377mg 1.14mg 15%
Fiber 4g 7g 12%
Potassium 236mg 632mg 12%
Vitamin C 10.2mg 0.5mg 11%
Vitamin B2 0.053mg 0.196mg 11%
Calcium 10mg 117mg 11%
Folate 38µg 83µg 11%
Vitamin B1 0.067mg 0.189mg 10%
Vitamin K 16.4µg 5.7µg 9%
Choline 7.6mg 52mg 8%
Starch 4.2g 2%
Carbs 18.7g 21.05g 1%
Net carbs 14.7g 14.05g N/A
Sugar 13.67g 4.15g N/A
Sodium 3mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3646.6%
Contains more ProteinProtein +1100%
Contains more FatsFats +4511.1%
Contains more CarbsCarbs +12.6%
Contains more OtherOther +443.4%

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% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +30532.3%
Contains more Poly. FatPolyunsaturated fat +18396.2%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.