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  6. Pomegranate vs. Potato salad

Pomegranate vs. Potato salad — In-Depth Nutrition Comparison

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Significant differences between pomegranate and potato salad

  • Pomegranate has more fiber and folate; however, potato salad is richer in selenium, vitamin B6, monounsaturated fat, and polyunsaturated fat.
  • Potato salad covers your daily sodium needs 23% more than pomegranate.
  • Potato salad has 5 times less folate than pomegranate. Pomegranate has 38µg of folate, while potato salad has 7µg.
  • Pomegranate contains less saturated fat.

Specific food types used in this comparison are Pomegranates, raw and Potato salad, home-prepared.

Infographic

Pomegranate vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more CopperCopper +33.9%
Contains more ZincZinc +12.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +17.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +90%
Contains more IronIron +116.7%
Contains more PhosphorusPhosphorus +44.4%
Contains more SeleniumSelenium +720%
~equal in Potassium ~254mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +442.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B3Vitamin B3 +203.8%
Contains more Vitamin B5Vitamin B5 +41.6%
Contains more Vitamin B6Vitamin B6 +88%
~equal in Vitamin C ~10mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Potato salad DV% diff.
Polyunsaturated fat 0.079g 3.737g 24%
Sodium 3mg 529mg 23%
Cholesterol 0mg 68mg 23%
Vitamin K 16.4µg 14%
Fiber 4g 1.3g 11%
Fats 1.17g 8.2g 11%
Folate 38µg 7µg 8%
Selenium 0.5µg 4.1µg 7%
Monounsaturated fat 0.093g 2.48g 6%
Saturated fat 0.12g 1.429g 6%
Vitamin B6 0.075mg 0.141mg 5%
Vitamin A 0µg 32µg 4%
Iron 0.3mg 0.65mg 4%
Copper 0.158mg 0.118mg 4%
Vitamin B3 0.293mg 0.89mg 4%
Vitamin E 0.6mg 4%
Vitamin B5 0.377mg 0.534mg 3%
Calories 83kcal 143kcal 3%
Carbs 18.7g 11.17g 3%
Phosphorus 36mg 52mg 2%
Protein 1.67g 2.68g 2%
Manganese 0.119mg 0.101mg 1%
Vitamin B2 0.053mg 0.06mg 1%
Vitamin B1 0.067mg 0.077mg 1%
Potassium 236mg 254mg 1%
Calcium 10mg 19mg 1%
Magnesium 12mg 15mg 1%
Choline 7.6mg 1%
Vitamin C 10.2mg 10mg 0%
Net carbs 14.7g 9.87g N/A
Sugar 13.67g N/A
Zinc 0.35mg 0.31mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more CarbsCarbs +67.4%
Contains more ProteinProtein +60.5%
Contains more FatsFats +600.9%
Contains more OtherOther +267.9%
~equal in Water ~76g

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% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +2566.7%
Contains more Poly. FatPolyunsaturated fat +4630.4%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.