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  6. Pomegranate vs. Mustard

Pomegranate vs. Mustard — In-Depth Nutrition Comparison

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Important differences between pomegranate and mustard

  • Pomegranate has more vitamin K, vitamin C, and copper; however, mustard has more selenium, iron, manganese, phosphorus, vitamin B1, and magnesium.
  • Mustard's daily need coverage for selenium is 60% more.
  • Pomegranate has 34 times more vitamin C than mustard. Pomegranate has 10.2mg of vitamin C, while mustard has 0.3mg.
  • Pomegranate is lower in sodium.

The food varieties used in the comparison are Pomegranates, raw and Mustard, prepared, yellow.

Infographic

Pomegranate vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +55.3%
Contains more CopperCopper +113.5%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +530%
Contains more IronIron +436.7%
Contains more ZincZinc +82.9%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +254.6%
Contains more SeleniumSelenium +6600%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +3300%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B5Vitamin B5 +48.4%
Contains more Vitamin KVitamin K +1071.4%
Contains more FolateFolate +442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +164.2%
Contains more Vitamin B2Vitamin B2 +32.1%
Contains more Vitamin B3Vitamin B3 +92.8%
Contains more CholineCholine +194.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Mustard DV% diff.
Selenium 0.5µg 33.5µg 60%
Sodium 3mg 1104mg 48%
Iron 0.3mg 1.61mg 16%
Vitamin K 16.4µg 1.4µg 13%
Manganese 0.119mg 0.422mg 13%
Vitamin C 10.2mg 0.3mg 11%
Phosphorus 36mg 108mg 10%
Magnesium 12mg 48mg 9%
Vitamin B1 0.067mg 0.177mg 9%
Copper 0.158mg 0.074mg 9%
Folate 38µg 7µg 8%
Polyunsaturated fat 0.079g 0.774g 5%
Calcium 10mg 63mg 5%
Monounsaturated fat 0.093g 2.182g 5%
Carbs 18.7g 5.83g 4%
Protein 1.67g 3.74g 4%
Zinc 0.35mg 0.64mg 3%
Fats 1.17g 3.34g 3%
Choline 7.6mg 22.4mg 3%
Vitamin B3 0.293mg 0.565mg 2%
Vitamin E 0.6mg 0.36mg 2%
Potassium 236mg 152mg 2%
Vitamin B5 0.377mg 0.254mg 2%
Calories 83kcal 60kcal 1%
Vitamin B2 0.053mg 0.07mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 14.7g 1.83g N/A
Sugar 13.67g 0.92g N/A
Fiber 4g 4g 0%
Starch 0.64g 0%
Vitamin B6 0.075mg 0.07mg 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.12g 0.214g 0%
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +220.8%
Contains more ProteinProtein +124%
Contains more FatsFats +185.5%
Contains more OtherOther +535.8%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -43.9%
Contains more Mono. FatMonounsaturated fat +2246.2%
Contains more Poly. FatPolyunsaturated fat +879.7%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.