Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Peanut

Pomegranate vs. Peanut — In-Depth Nutrition Comparison

Compare

Summary of differences between pomegranate and peanuts

  • Pomegranate has less copper, manganese, vitamin B3, iron, vitamin E, folate, phosphorus, vitamin B1, and magnesium than peanuts.
  • Peanuts cover your daily need for copper, 110% more than pomegranate.
  • Pomegranate has less saturated fat.

These are the specific foods used in this comparison Pomegranates, raw and Peanuts, all types, raw.

Infographic

Pomegranate vs Peanut 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%
Peanut
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +198.7%
Contains more IronIron +1426.7%
Contains more CopperCopper +624.1%
Contains more ZincZinc +834.3%
Contains more PhosphorusPhosphorus +944.4%
Contains more ManganeseManganese +1525.2%
Contains more SeleniumSelenium +1340%

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%
Peanut
Peanut
8
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1288.3%
Contains more Vitamin B1Vitamin B1 +855.2%
Contains more Vitamin B2Vitamin B2 +154.7%
Contains more Vitamin B3Vitamin B3 +4018.1%
Contains more Vitamin B5Vitamin B5 +368.7%
Contains more Vitamin B6Vitamin B6 +364%
Contains more FolateFolate +531.6%
Contains more CholineCholine +590.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Peanut DV% diff.
Copper 0.158mg 1.144mg 110%
Polyunsaturated fat 0.079g 15.558g 103%
Manganese 0.119mg 1.934mg 79%
Fats 1.17g 49.24g 74%
Vitamin B3 0.293mg 12.066mg 74%
Monounsaturated fat 0.093g 24.426g 61%
Iron 0.3mg 4.58mg 54%
Vitamin E 0.6mg 8.33mg 52%
Folate 38µg 240µg 51%
Phosphorus 36mg 376mg 49%
Vitamin B1 0.067mg 0.64mg 48%
Protein 1.67g 25.8g 48%
Magnesium 12mg 168mg 37%
Saturated fat 0.12g 6.279g 28%
Vitamin B5 0.377mg 1.767mg 28%
Zinc 0.35mg 3.27mg 27%
Calories 83kcal 567kcal 24%
Vitamin B6 0.075mg 0.348mg 21%
Fiber 4g 8.5g 18%
Potassium 236mg 705mg 14%
Vitamin K 16.4µg 0µg 14%
Selenium 0.5µg 7.2µg 12%
Vitamin C 10.2mg 0mg 11%
Calcium 10mg 92mg 8%
Choline 7.6mg 52.5mg 8%
Vitamin B2 0.053mg 0.135mg 6%
Sodium 3mg 18mg 1%
Carbs 18.7g 16.13g 1%
Net carbs 14.7g 7.63g N/A
Sugar 13.67g 4.72g N/A
Tryptophan 0.25mg 0%
Threonine 0.883mg 0%
Isoleucine 0.907mg 0%
Leucine 1.672mg 0%
Lysine 0.926mg 0%
Methionine 0.317mg 0%
Phenylalanine 1.377mg 0%
Valine 1.082mg 0%
Histidine 0.652mg 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
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +15.9%
Contains more WaterWater +1098.9%
Contains more ProteinProtein +1444.9%
Contains more FatsFats +4108.5%
Contains more OtherOther +339.6%

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +26164.5%
Contains more Poly. FatPolyunsaturated fat +19593.7%

People also compare

Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs
Peanut
Peanut vs Peanut butter
Peanut butter
Peanut
Peanut vs Walnut
Walnut
Peanut
Peanut vs Brazil nut
Brazil nut

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.