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Pomegranate vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between pomegranate and peanut butter

  • Peanut butter is richer than pomegranate in vitamin B3, manganese, vitamin E, phosphorus, magnesium, copper, vitamin B6, zinc, and iron.
  • Daily need coverage for vitamin B3 for peanut butter is 80% higher.
  • Pomegranate contains less saturated fat.

Food types used in this article are Pomegranates, raw and Peanut butter, smooth style, without salt.

Infographic

Pomegranate vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +136.4%
Contains more IronIron +480%
Contains more CopperCopper +167.1%
Contains more ZincZinc +617.1%
Contains more PhosphorusPhosphorus +830.6%
Contains more ManganeseManganese +1299.2%
Contains more SeleniumSelenium +720%

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +5366.7%
Contains more Vitamin EVitamin E +1416.7%
Contains more Vitamin B1Vitamin B1 +123.9%
Contains more Vitamin B2Vitamin B2 +262.3%
Contains more Vitamin B3Vitamin B3 +4375.1%
Contains more Vitamin B5Vitamin B5 +201.6%
Contains more Vitamin B6Vitamin B6 +488%
Contains more FolateFolate +128.9%
Contains more CholineCholine +728.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +6235.8%
Contains more ProteinProtein +1229.9%
Contains more FatsFats +4289.7%
Contains more CarbsCarbs +19.3%
Contains more OtherOther +445.3%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +27793.5%
Contains more Poly. FatPolyunsaturated fat +15767.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Peanut butter
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Peanut butter DV% diff.
Polyunsaturated fat 0.079g 12.535g 83%
Vitamin B3 0.293mg 13.112mg 80%
Fats 1.17g 51.36g 77%
Manganese 0.119mg 1.665mg 67%
Monounsaturated fat 0.093g 25.941g 65%
Vitamin E 0.6mg 9.1mg 57%
Saturated fat 0.12g 10.325g 46%
Phosphorus 36mg 335mg 43%
Protein 1.67g 22.21g 41%
Magnesium 12mg 168mg 37%
Copper 0.158mg 0.422mg 29%
Vitamin B6 0.075mg 0.441mg 28%
Calories 83kcal 598kcal 26%
Zinc 0.35mg 2.51mg 20%
Iron 0.3mg 1.74mg 18%
Vitamin B5 0.377mg 1.137mg 15%
Vitamin K 16.4µg 0.3µg 13%
Folate 38µg 87µg 12%
Vitamin C 10.2mg 0mg 11%
Vitamin B2 0.053mg 0.192mg 11%
Choline 7.6mg 63mg 10%
Potassium 236mg 558mg 9%
Selenium 0.5µg 4.1µg 7%
Vitamin B1 0.067mg 0.15mg 7%
Fiber 4g 5g 4%
Calcium 10mg 49mg 4%
Starch 3.56g 1%
Carbs 18.7g 22.31g 1%
Sodium 3mg 17mg 1%
Net carbs 14.7g 17.31g N/A
Sugar 13.67g 10.49g N/A
Trans fat 0g 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Pomegranate
60%
Peanut butter
Minerals Daily Need Coverage Score
14%
Pomegranate
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 10.205g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1.8)
Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 3.18g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.