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  6. Pomegranate vs. Hazelnut

Pomegranate vs. Hazelnut — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and hazelnut?

  • Pomegranate has less manganese, copper, vitamin E, iron, vitamin B1, vitamin B6, phosphorus, magnesium, and fiber than hazelnut.
  • Hazelnut's daily need coverage for manganese is 263% higher.
  • Pomegranate contains less saturated fat.

We used Pomegranates, raw and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Pomegranate vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +1258.3%
Contains more CalciumCalcium +1040%
Contains more PotassiumPotassium +188.1%
Contains more IronIron +1466.7%
Contains more CopperCopper +991.8%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +705.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +5089.1%
Contains more SeleniumSelenium +380%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin CVitamin C +61.9%
Contains more Vitamin KVitamin K +15.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2405%
Contains more Vitamin B1Vitamin B1 +859.7%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more Vitamin B3Vitamin B3 +514.3%
Contains more Vitamin B5Vitamin B5 +143.5%
Contains more Vitamin B6Vitamin B6 +650.7%
Contains more FolateFolate +197.4%
Contains more CholineCholine +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Hazelnut DV% diff.
Manganese 0.119mg 6.175mg 263%
Copper 0.158mg 1.725mg 174%
Monounsaturated fat 0.093g 45.652g 114%
Vitamin E 0.6mg 15.03mg 96%
Fats 1.17g 60.75g 92%
Iron 0.3mg 4.7mg 55%
Polyunsaturated fat 0.079g 7.92g 52%
Vitamin B1 0.067mg 0.643mg 48%
Vitamin B6 0.075mg 0.563mg 38%
Magnesium 12mg 163mg 36%
Phosphorus 36mg 290mg 36%
Protein 1.67g 14.95g 27%
Calories 83kcal 628kcal 27%
Fiber 4g 9.7g 23%
Saturated fat 0.12g 4.464g 20%
Zinc 0.35mg 2.45mg 19%
Folate 38µg 113µg 19%
Potassium 236mg 680mg 13%
Vitamin B5 0.377mg 0.918mg 11%
Calcium 10mg 114mg 10%
Vitamin B3 0.293mg 1.8mg 9%
Choline 7.6mg 45.6mg 7%
Vitamin B2 0.053mg 0.113mg 5%
Vitamin C 10.2mg 6.3mg 4%
Selenium 0.5µg 2.4µg 3%
Vitamin K 16.4µg 14.2µg 2%
Carbs 18.7g 16.7g 1%
Net carbs 14.7g 7g N/A
Sugar 13.67g 4.34g N/A
Starch 0.48g 0%
Sodium 3mg 0mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 0%

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +12%
Contains more WaterWater +1367.6%
Contains more ProteinProtein +795.2%
Contains more FatsFats +5092.3%
Contains more OtherOther +332.1%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +48988.2%
Contains more Poly. FatPolyunsaturated fat +9925.3%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.