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Pomegranate vs. Peppermint — In-Depth Nutrition Comparison

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Significant differences between pomegranate and peppermint

  • The amount of vitamin A, iron, manganese, vitamin C, calcium, copper, folate, vitamin B2, magnesium, and fiber in peppermint is higher than in pomegranate.
  • Peppermint covers your daily vitamin A needs 85% more than pomegranate.

Specific food types used in this comparison are Pomegranates, raw and Peppermint, fresh.

Infographic

Pomegranate vs Peppermint 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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +2330%
Contains more PotassiumPotassium +141.1%
Contains more IronIron +1593.3%
Contains more CopperCopper +108.2%
Contains more ZincZinc +217.1%
Contains more PhosphorusPhosphorus +102.8%
Contains more ManganeseManganese +888.2%

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +11.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +211.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +401.9%
Contains more Vitamin B3Vitamin B3 +482.3%
Contains more Vitamin B6Vitamin B6 +72%
Contains more FolateFolate +200%
~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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more FatsFats +24.5%
Contains more CarbsCarbs +25.6%
Contains more ProteinProtein +124.6%
Contains more OtherOther +234%
~equal in Water ~78.65g

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% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -51.2%
Contains more Mono. FatMonounsaturated fat +181.8%
Contains more Poly. FatPolyunsaturated fat +543%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Peppermint
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Peppermint DV% diff.
Iron 0.3mg 5.08mg 60%
Manganese 0.119mg 1.176mg 46%
Vitamin C 10.2mg 31.8mg 24%
Vitamin A 0µg 212µg 24%
Calcium 10mg 243mg 23%
Copper 0.158mg 0.329mg 19%
Folate 38µg 114µg 19%
Vitamin B2 0.053mg 0.266mg 16%
Fiber 4g 8g 16%
Magnesium 12mg 80mg 16%
Vitamin K 16.4µg 14%
Potassium 236mg 569mg 10%
Vitamin B3 0.293mg 1.706mg 9%
Zinc 0.35mg 1.11mg 7%
Phosphorus 36mg 73mg 5%
Vitamin E 0.6mg 4%
Vitamin B6 0.075mg 0.129mg 4%
Protein 1.67g 3.75g 4%
Polyunsaturated fat 0.079g 0.508g 3%
Choline 7.6mg 1%
Saturated fat 0.12g 0.246g 1%
Calories 83kcal 70kcal 1%
Vitamin B1 0.067mg 0.082mg 1%
Vitamin B5 0.377mg 0.338mg 1%
Selenium 0.5µg 1%
Sodium 3mg 31mg 1%
Carbs 18.7g 14.89g 1%
Fats 1.17g 0.94g 0%
Net carbs 14.7g 6.89g N/A
Sugar 13.67g N/A
Monounsaturated fat 0.093g 0.033g 0%
Tryptophan 0.058mg 0%
Threonine 0.154mg 0%
Isoleucine 0.154mg 0%
Leucine 0.281mg 0%
Lysine 0.161mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.191mg 0%
Valine 0.187mg 0%
Histidine 0.075mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Peppermint
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
33%
Peppermint
Minerals Daily Need Coverage Score
14%
Pomegranate
70%
Peppermint

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.126g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $2.2)
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Peppermint
Peppermint is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.