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  6. Pomegranate vs. Navajo frybread

Pomegranate vs. Navajo frybread — In-Depth Nutrition Comparison

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How are pomegranate and navajo frybread different?

  • Pomegranate is richer in vitamin K, while navajo frybread is higher in iron, selenium, vitamin B1, vitamin B3, folate, vitamin B2, and phosphorus.
  • Navajo frybread covers your daily need for iron, 47% more than pomegranate.
  • Pomegranate contains 21 times more vitamin K than navajo frybread. Pomegranate contains 16.4µg of vitamin K, while navajo frybread contains 0.8µg.
  • Pomegranate is lower in saturated fat.

Pomegranates, raw and Frybread, made with lard (Navajo) types were used in this article.

Infographic

Pomegranate vs Navajo frybread 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 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains more PotassiumPotassium +206.5%
Contains more CopperCopper +73.6%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +470%
Contains more IronIron +1246.7%
Contains more PhosphorusPhosphorus +241.7%
Contains more ManganeseManganese +149.6%
Contains more SeleniumSelenium +3620%
~equal in Zinc ~0.35mg

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% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +129.9%
Contains more Vitamin B6Vitamin B6 +97.4%
Contains more Vitamin KVitamin K +1950%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +541.8%
Contains more Vitamin B2Vitamin B2 +309.4%
Contains more Vitamin B3Vitamin B3 +1471%
Contains more FolateFolate +221.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Navajo frybread DV% diff.
Iron 0.3mg 4.04mg 47%
Selenium 0.5µg 18.6µg 33%
Vitamin B1 0.067mg 0.43mg 30%
Vitamin B3 0.293mg 4.603mg 27%
Folate 38µg 122µg 21%
Saturated fat 0.12g 4.621g 20%
Starch 42.85g 18%
Fats 1.17g 12.22g 17%
Fiber 4g 16%
Sodium 3mg 329mg 14%
Vitamin K 16.4µg 0.8µg 13%
Vitamin B2 0.053mg 0.217mg 13%
Phosphorus 36mg 123mg 12%
Calories 83kcal 330kcal 12%
Monounsaturated fat 0.093g 4.411g 11%
Vitamin C 10.2mg 11%
Protein 1.67g 6.69g 10%
Carbs 18.7g 48.26g 10%
Manganese 0.119mg 0.297mg 8%
Copper 0.158mg 0.091mg 7%
Polyunsaturated fat 0.079g 1.055g 7%
Potassium 236mg 77mg 5%
Calcium 10mg 57mg 5%
Vitamin B5 0.377mg 0.164mg 4%
Vitamin E 0.6mg 0mg 4%
Vitamin B6 0.075mg 0.038mg 3%
Cholesterol 0mg 7mg 2%
Choline 7.6mg 1%
Magnesium 12mg 18mg 1%
Net carbs 14.7g 48.26g N/A
Sugar 13.67g 2.03g N/A
Zinc 0.35mg 0.35mg 0%
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g 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% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more WaterWater +146.8%
Contains more ProteinProtein +300.6%
Contains more FatsFats +944.4%
Contains more CarbsCarbs +158.1%
Contains more OtherOther +137.7%

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
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +4643%
Contains more Poly. FatPolyunsaturated fat +1235.4%

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.