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  6. Pomegranate vs. Pilaf

Pomegranate vs. Pilaf — In-Depth Nutrition Comparison

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How are pomegranate and pilaf different?

  • Pomegranate is richer in vitamin K, while pilaf is higher in selenium, vitamin B1, folate, vitamin B3, manganese, iron, vitamin B6, and phosphorus.
  • Pilaf covers your daily need for selenium, 58% more than pomegranate.
  • Pomegranate contains 33 times more vitamin K than pilaf. Pomegranate contains 16.4µg of vitamin K, while pilaf contains 0.5µg.
  • Pomegranate is lower in sodium.

Pomegranates, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.

Infographic

Pomegranate vs Pilaf 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%
Pilaf
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +25.5%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +730%
Contains more IronIron +713.3%
Contains more ZincZinc +188.6%
Contains more PhosphorusPhosphorus +327.8%
Contains more ManganeseManganese +641.2%
Contains more SeleniumSelenium +6380%
~equal in Copper ~0.166mg

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%
Pilaf
Pilaf
9
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +148.8%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin KVitamin K +3180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin B3Vitamin B3 +1991.1%
Contains more Vitamin B5Vitamin B5 +89.7%
Contains more Vitamin B6Vitamin B6 +433.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +457.9%
Contains more CholineCholine +130.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Pilaf DV% diff.
Selenium 0.5µg 32.4µg 58%
Sodium 3mg 1303mg 57%
Vitamin B1 0.067mg 0.603mg 45%
Folate 38µg 212µg 44%
Vitamin B3 0.293mg 6.127mg 36%
Manganese 0.119mg 0.882mg 33%
Starch 71.23g 29%
Iron 0.3mg 2.44mg 27%
Vitamin B6 0.075mg 0.4mg 25%
Carbs 18.7g 76.31g 19%
Protein 1.67g 10.42g 18%
Phosphorus 36mg 154mg 17%
Calories 83kcal 359kcal 14%
Vitamin K 16.4µg 0.5µg 13%
Fiber 4g 1.2g 11%
Vitamin C 10.2mg 4.1mg 7%
Calcium 10mg 83mg 7%
Vitamin B5 0.377mg 0.715mg 7%
Zinc 0.35mg 1.01mg 6%
Magnesium 12mg 32mg 5%
Vitamin E 0.6mg 0.04mg 4%
Vitamin B2 0.053mg 0.087mg 3%
Polyunsaturated fat 0.079g 0.377g 2%
Choline 7.6mg 17.5mg 2%
Monounsaturated fat 0.093g 0.373g 1%
Saturated fat 0.12g 0.307g 1%
Copper 0.158mg 0.166mg 1%
Vitamin B12 0µg 0.02µg 1%
Potassium 236mg 188mg 1%
Fats 1.17g 1.37g 0%
Net carbs 14.7g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 13.67g 1.53g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 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
Pilaf
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +869.3%
Contains more ProteinProtein +524%
Contains more FatsFats +17.1%
Contains more CarbsCarbs +308.1%
Contains more OtherOther +628.3%

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
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -60.9%
Contains more Mono. FatMonounsaturated fat +301.1%
Contains more Poly. FatPolyunsaturated fat +377.2%

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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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.