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  6. Pomegranate vs. Brazil nut

Pomegranate vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between pomegranate and brazil nut

  • Brazil nut is richer than pomegranate in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, vitamin E, and iron.
  • Daily need coverage for selenium for brazil nut is 3485% higher.
  • Pomegranate contains less saturated fat.

Food types used in this article are Pomegranates, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Pomegranate vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +3033.3%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +179.2%
Contains more IronIron +710%
Contains more CopperCopper +1003.2%
Contains more ZincZinc +1060%
Contains more PhosphorusPhosphorus +1913.9%
Contains more ManganeseManganese +927.7%
Contains more SeleniumSelenium +383300%
~equal in Sodium ~3mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +1357.1%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B5Vitamin B5 +104.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.7%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin B1Vitamin B1 +820.9%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more CholineCholine +278.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.295mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Brazil nut DV% diff.
Selenium 0.5µg 1917µg 3485%
Copper 0.158mg 1.743mg 176%
Polyunsaturated fat 0.079g 24.399g 162%
Fats 1.17g 67.1g 101%
Phosphorus 36mg 725mg 98%
Magnesium 12mg 376mg 87%
Saturated fat 0.12g 16.134g 73%
Monounsaturated fat 0.093g 23.879g 59%
Manganese 0.119mg 1.223mg 48%
Vitamin B1 0.067mg 0.617mg 46%
Zinc 0.35mg 4.06mg 34%
Vitamin E 0.6mg 5.65mg 34%
Calories 83kcal 659kcal 29%
Iron 0.3mg 2.43mg 27%
Protein 1.67g 14.32g 25%
Calcium 10mg 160mg 15%
Vitamin K 16.4µg 0µg 14%
Fiber 4g 7.5g 14%
Potassium 236mg 659mg 12%
Vitamin C 10.2mg 0.7mg 11%
Choline 7.6mg 28.8mg 4%
Folate 38µg 22µg 4%
Vitamin B5 0.377mg 0.184mg 4%
Carbs 18.7g 11.74g 2%
Vitamin B6 0.075mg 0.101mg 2%
Vitamin B2 0.053mg 0.035mg 1%
Net carbs 14.7g 4.24g N/A
Sugar 13.67g 2.33g N/A
Starch 0.25g 0%
Sodium 3mg 3mg 0%
Vitamin B3 0.293mg 0.295mg 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +59.3%
Contains more WaterWater +2178.7%
Contains more ProteinProtein +757.5%
Contains more FatsFats +5635%
Contains more OtherOther +545.3%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +25576.3%
Contains more Poly. FatPolyunsaturated fat +30784.8%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.