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  6. Pomegranate vs. Pecan pie

Pomegranate vs. Pecan pie — In-Depth Nutrition Comparison

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Differences between pomegranate and pecan pie

  • Pomegranate has more vitamin C, while pecan pie has more manganese, selenium, iron, vitamin B1, vitamin B2, and phosphorus.
  • Pecan pie's daily need coverage for cholesterol is 29% higher.
  • Pecan pie contains 51 times less vitamin C than pomegranate. Pomegranate contains 10.2mg of vitamin C, while pecan pie contains 0.2mg.
  • The amount of saturated fat in pomegranate is lower.

The food types used in this comparison are Pomegranates, raw and Pie, pecan, prepared from recipe.

Infographic

Pomegranate vs Pecan pie 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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more PotassiumPotassium +77.4%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +220%
Contains more IronIron +393.3%
Contains more CopperCopper +33.5%
Contains more ZincZinc +191.4%
Contains more PhosphorusPhosphorus +161.1%
Contains more ManganeseManganese +498.3%
Contains more SeleniumSelenium +2300%

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +5000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more Vitamin B2Vitamin B2 +239.6%
Contains more Vitamin B3Vitamin B3 +189.1%
Contains more Vitamin B5Vitamin B5 +27.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pomegranate Pecan pie DV% diff.
Polyunsaturated fat 0.079g 5.71g 38%
Fats 1.17g 22.2g 32%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 0.093g 11.181g 28%
Manganese 0.119mg 0.712mg 26%
Selenium 0.5µg 12µg 21%
Saturated fat 0.12g 3.989g 18%
Calories 83kcal 412kcal 16%
Fiber 4g 16%
Iron 0.3mg 1.48mg 15%
Vitamin K 16.4µg 14%
Sodium 3mg 262mg 11%
Vitamin C 10.2mg 0.2mg 11%
Carbs 18.7g 52.2g 11%
Vitamin B1 0.067mg 0.188mg 10%
Vitamin B2 0.053mg 0.18mg 10%
Vitamin A 0µg 82µg 9%
Phosphorus 36mg 94mg 8%
Vitamin B12 0µg 0.17µg 7%
Zinc 0.35mg 1.02mg 6%
Copper 0.158mg 0.211mg 6%
Protein 1.67g 4.9g 6%
Vitamin E 0.6mg 4%
Potassium 236mg 133mg 3%
Magnesium 12mg 26mg 3%
Vitamin B3 0.293mg 0.847mg 3%
Folate 38µg 26µg 3%
Calcium 10mg 32mg 2%
Vitamin B5 0.377mg 0.479mg 2%
Vitamin B6 0.075mg 0.06mg 1%
Choline 7.6mg 1%
Net carbs 14.7g 52.2g N/A
Sugar 13.67g N/A
Tryptophan 0.069mg 0%
Threonine 0.189mg 0%
Isoleucine 0.223mg 0%
Leucine 0.372mg 0%
Lysine 0.248mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.25mg 0%
Valine 0.255mg 0%
Histidine 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g 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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more WaterWater +299.6%
Contains more ProteinProtein +193.4%
Contains more FatsFats +1797.4%
Contains more CarbsCarbs +179.1%
Contains more OtherOther +126.4%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +11922.6%
Contains more Poly. FatPolyunsaturated fat +7127.8%

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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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.