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Pomegranate vs. Potato chips — In-Depth Nutrition Comparison

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What are the differences between pomegranate and potato chips?

  • Potato chips are richer than pomegranate in vitamin E, vitamin B6, potassium, vitamin C, vitamin B3, phosphorus, iron, copper, and manganese.
  • Potato chips' daily need coverage for vitamin E is 57% more.
  • The amount of saturated fat in pomegranate is lower.

We used Pomegranates, raw and Snacks, potato chips, plain, unsalted types in this article.

Infographic

Pomegranate vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +458.3%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +440.3%
Contains more IronIron +443.3%
Contains more CopperCopper +93.7%
Contains more ZincZinc +211.4%
Contains more PhosphorusPhosphorus +358.3%
Contains more ManganeseManganese +269.7%
Contains more SeleniumSelenium +1520%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin CVitamin C +204.9%
Contains more Vitamin EVitamin E +1418.3%
Contains more Vitamin B1Vitamin B1 +149.3%
Contains more Vitamin B2Vitamin B2 +271.7%
Contains more Vitamin B3Vitamin B3 +1206.1%
Contains more Vitamin B6Vitamin B6 +780%
Contains more Vitamin KVitamin K +34.8%
Contains more FolateFolate +18.4%
Contains more CholineCholine +393.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.402mg
~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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more WaterWater +4001.6%
Contains more ProteinProtein +319.2%
Contains more FatsFats +2857.3%
Contains more CarbsCarbs +182.9%
Contains more OtherOther +579.2%

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +10480.6%
Contains more Poly. FatPolyunsaturated fat +15305.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Potato chips DV% diff.
Polyunsaturated fat 0.079g 12.17g 81%
Vitamin E 0.6mg 9.11mg 57%
Fats 1.17g 34.6g 51%
Saturated fat 0.12g 10.96g 49%
Vitamin B6 0.075mg 0.66mg 45%
Potassium 236mg 1275mg 31%
Monounsaturated fat 0.093g 9.84g 24%
Calories 83kcal 536kcal 23%
Vitamin C 10.2mg 31.1mg 23%
Vitamin B3 0.293mg 3.827mg 22%
Histidine 153mg 22%
Phosphorus 36mg 165mg 18%
Iron 0.3mg 1.63mg 17%
Copper 0.158mg 0.306mg 16%
Manganese 0.119mg 0.44mg 14%
Selenium 0.5µg 8.1µg 14%
Magnesium 12mg 67mg 13%
Carbs 18.7g 52.9g 11%
Protein 1.67g 7g 11%
Vitamin B2 0.053mg 0.197mg 11%
Vitamin B1 0.067mg 0.167mg 8%
Zinc 0.35mg 1.09mg 7%
Vitamin K 16.4µg 22.1µg 5%
Choline 7.6mg 37.5mg 5%
Fiber 4g 4.8g 3%
Folate 38µg 45µg 2%
Calcium 10mg 24mg 1%
Vitamin B5 0.377mg 0.402mg 1%
Net carbs 14.7g 48.1g N/A
Sugar 13.67g 0.22g N/A
Sodium 3mg 8mg 0%
Tryptophan 0.108mg 0%
Threonine 0.253mg 0%
Isoleucine 0.283mg 0%
Leucine 0.419mg 0%
Lysine 0.424mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.31mg 0%
Valine 0.392mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Potato chips
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
56%
Potato chips
Minerals Daily Need Coverage Score
14%
Pomegranate
53%
Potato chips

Comparison summary

Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 13.45g)
Which food is lower in glycemic index?
Potato chips
Potato chips is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Potato chips
Potato chips is relatively richer in minerals
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 10.84g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.