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  6. Pomegranate vs. Pancake

Pomegranate vs. Pancake — In-Depth Nutrition Comparison

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How are pomegranate and pancake different?

  • Pomegranate is higher in copper and vitamin C; however, pancake is richer in selenium, calcium, iron, phosphorus, vitamin B2, and vitamin B1.
  • Daily need coverage for selenium for pancake is 26% higher.
  • Pomegranate contains 34 times more vitamin C than pancake. While pomegranate contains 10.2mg of vitamin C, pancake contains only 0.3mg.
  • Pomegranate has less sodium.

Pomegranates, raw and Pancakes, plain, prepared from recipe are the varieties used in this article.

Infographic

Pomegranate vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more PotassiumPotassium +78.8%
Contains more CopperCopper +222.4%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +2090%
Contains more IronIron +500%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +341.7%
Contains more ManganeseManganese +68.1%
Contains more SeleniumSelenium +2880%

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +3300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +430.2%
Contains more Vitamin B3Vitamin B3 +434.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.405mg
~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient Pomegranate Pancake DV% diff.
Polyunsaturated fat 0.079g 4.447g 29%
Selenium 0.5µg 14.9µg 26%
Calcium 10mg 219mg 21%
Cholesterol 0mg 59mg 20%
Sodium 3mg 439mg 19%
Iron 0.3mg 1.8mg 19%
Vitamin B2 0.053mg 0.281mg 18%
Phosphorus 36mg 159mg 18%
Fiber 4g 16%
Vitamin K 16.4µg 14%
Fats 1.17g 9.7g 13%
Copper 0.158mg 0.049mg 12%
Vitamin B1 0.067mg 0.201mg 11%
Vitamin C 10.2mg 0.3mg 11%
Vitamin B12 0µg 0.22µg 9%
Protein 1.67g 6.4g 9%
Saturated fat 0.12g 2.122g 9%
Vitamin B3 0.293mg 1.567mg 8%
Calories 83kcal 227kcal 7%
Monounsaturated fat 0.093g 2.474g 6%
Vitamin A 0µg 54µg 6%
Vitamin E 0.6mg 4%
Manganese 0.119mg 0.2mg 4%
Potassium 236mg 132mg 3%
Carbs 18.7g 28.3g 3%
Vitamin B6 0.075mg 0.046mg 2%
Zinc 0.35mg 0.56mg 2%
Vitamin B5 0.377mg 0.405mg 1%
Magnesium 12mg 16mg 1%
Choline 7.6mg 1%
Net carbs 14.7g 28.3g N/A
Sugar 13.67g N/A
Folate 38µg 38µg 0%
Tryptophan 0.08mg 0%
Threonine 0.237mg 0%
Isoleucine 0.297mg 0%
Leucine 0.513mg 0%
Lysine 0.321mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.319mg 0%
Valine 0.335mg 0%
Histidine 0.152mg 0%
Omega-3 - DHA 0g 0.005g 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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more WaterWater +47.3%
Contains more ProteinProtein +283.2%
Contains more FatsFats +729.1%
Contains more CarbsCarbs +51.3%
Contains more OtherOther +409.4%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +2560.2%
Contains more Poly. FatPolyunsaturated fat +5529.1%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.