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  6. Pomegranate vs. Pigeon pea raw

Pomegranate vs. Pigeon pea raw — In-Depth Nutrition Comparison

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What are the differences between pomegranate and pigeon pea raw?

  • Pigeon pea raw is richer than pomegranate in folate, copper, manganese, iron, vitamin B1, phosphorus, fiber, magnesium, potassium, and zinc.
  • Pigeon pea raw's daily need coverage for folate is 105% more.

We used Pomegranates, raw and Pigeon peas (red gram), mature seeds, raw types in this article.

Infographic

Pomegranate vs Pigeon pea raw 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +1425%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +489.8%
Contains more IronIron +1643.3%
Contains more CopperCopper +569%
Contains more ZincZinc +688.6%
Contains more PhosphorusPhosphorus +919.4%
Contains more ManganeseManganese +1405%
Contains more SeleniumSelenium +1540%

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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +859.7%
Contains more Vitamin B2Vitamin B2 +252.8%
Contains more Vitamin B3Vitamin B3 +911.9%
Contains more Vitamin B5Vitamin B5 +235.8%
Contains more Vitamin B6Vitamin B6 +277.3%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Pigeon pea raw DV% diff.
Folate 38µg 456µg 105%
Copper 0.158mg 1.057mg 100%
Manganese 0.119mg 1.791mg 73%
Iron 0.3mg 5.23mg 62%
Vitamin B1 0.067mg 0.643mg 48%
Phosphorus 36mg 367mg 47%
Fiber 4g 15g 44%
Magnesium 12mg 183mg 41%
Protein 1.67g 21.7g 40%
Potassium 236mg 1392mg 34%
Zinc 0.35mg 2.76mg 22%
Vitamin B5 0.377mg 1.266mg 18%
Vitamin B3 0.293mg 2.965mg 17%
Vitamin B6 0.075mg 0.283mg 16%
Carbs 18.7g 62.78g 15%
Vitamin K 16.4µg 14%
Selenium 0.5µg 8.2µg 14%
Calories 83kcal 343kcal 13%
Calcium 10mg 130mg 12%
Vitamin C 10.2mg 0mg 11%
Vitamin B2 0.053mg 0.187mg 10%
Polyunsaturated fat 0.079g 0.814g 5%
Vitamin E 0.6mg 4%
Sodium 3mg 17mg 1%
Choline 7.6mg 1%
Saturated fat 0.12g 0.33g 1%
Fats 1.17g 1.49g 0%
Net carbs 14.7g 47.78g N/A
Sugar 13.67g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.093g 0.012g 0%
Tryptophan 0.212mg 0%
Threonine 0.767mg 0%
Isoleucine 0.785mg 0%
Leucine 1.549mg 0%
Lysine 1.521mg 0%
Methionine 0.243mg 0%
Phenylalanine 1.858mg 0%
Valine 0.937mg 0%
Histidine 0.774mg 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
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more WaterWater +635.9%
Contains more ProteinProtein +1199.4%
Contains more FatsFats +27.4%
Contains more CarbsCarbs +235.7%
Contains more OtherOther +549.1%

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
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +675%
Contains more Poly. FatPolyunsaturated fat +930.4%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.