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  6. Pomegranate vs. Omelette

Pomegranate vs. Omelette — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and omelette?

  • Pomegranate is richer in fiber, yet omelette is richer in selenium, choline, vitamin B12, vitamin B2, phosphorus, vitamin B5, and iron.
  • Omelette's daily need coverage for cholesterol is 104% higher.
  • Pomegranate contains less saturated fat.

We used Pomegranates, raw and Egg, whole, cooked, omelet types in this comparison.

Infographic

Pomegranate vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more PotassiumPotassium +101.7%
Contains more CopperCopper +150.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +395.8%
Contains more CalciumCalcium +380%
Contains more IronIron +393.3%
Contains more ZincZinc +211.4%
Contains more PhosphorusPhosphorus +363.9%
Contains more SeleniumSelenium +5060%
~equal in Magnesium ~11mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B3Vitamin B3 +357.8%
Contains more Vitamin KVitamin K +264.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +628.3%
Contains more Vitamin B5Vitamin B5 +241.9%
Contains more Vitamin B6Vitamin B6 +90.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3157.9%
~equal in Folate ~39µg

All nutrients comparison - raw data values

Nutrient Pomegranate Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Selenium 0.5µg 25.8µg 46%
Choline 7.6mg 247.6mg 44%
Vitamin B12 0µg 0.76µg 32%
Vitamin B2 0.053mg 0.386mg 26%
Vitamin A 0µg 172µg 19%
Phosphorus 36mg 167mg 19%
Vitamin B5 0.377mg 1.289mg 18%
Protein 1.67g 10.57g 18%
Polyunsaturated fat 0.079g 2.712g 18%
Fiber 4g 0g 16%
Fats 1.17g 11.66g 16%
Saturated fat 0.12g 3.319g 15%
Iron 0.3mg 1.48mg 15%
Monounsaturated fat 0.093g 4.843g 12%
Copper 0.158mg 0.063mg 11%
Vitamin C 10.2mg 0mg 11%
Vitamin K 16.4µg 4.5µg 10%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Zinc 0.35mg 1.09mg 7%
Sodium 3mg 155mg 7%
Carbs 18.7g 0.64g 6%
Vitamin E 0.6mg 1.29mg 5%
Vitamin B6 0.075mg 0.143mg 5%
Calories 83kcal 154kcal 4%
Potassium 236mg 117mg 4%
Manganese 0.119mg 0.024mg 4%
Calcium 10mg 48mg 4%
Vitamin B1 0.067mg 0.034mg 3%
Vitamin B3 0.293mg 0.064mg 1%
Net carbs 14.7g 0.64g N/A
Magnesium 12mg 11mg 0%
Sugar 13.67g 0.31g N/A
Folate 38µg 39µg 0%
Trans fat 0g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +2821.9%
Contains more ProteinProtein +532.9%
Contains more FatsFats +896.6%
Contains more OtherOther +88.7%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +5107.5%
Contains more Poly. FatPolyunsaturated fat +3332.9%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.