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Pomegranate vs. Pudding — In-Depth Nutrition Comparison

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A recap on differences between pomegranate and pudding

  • Pomegranate is higher in vitamin K, fiber, vitamin C, and folate, yet pudding is higher in vitamin B12, calcium, vitamin B2, vitamin D, and phosphorus.
  • Pomegranate covers your daily vitamin K needs 13% more than pudding.
  • The amount of saturated fat in pomegranate is lower.

Food varieties used in this article are Pomegranates, raw and Puddings, chocolate, dry mix, regular, prepared with whole milk.

Infographic

Pomegranate vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more PotassiumPotassium +57.3%
Contains more CopperCopper +42.3%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +22.7%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +960%
Contains more IronIron +13.3%
Contains more ZincZinc +37.1%
Contains more PhosphorusPhosphorus +141.7%
Contains more SeleniumSelenium +640%

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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +76.3%
Contains more Vitamin B3Vitamin B3 +120.3%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +5366.7%
Contains more FolateFolate +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +196.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.7%

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% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more ProteinProtein +89.2%
Contains more FatsFats +169.2%
Contains more OtherOther +73.6%
~equal in Carbs ~19.64g
~equal in Water ~73.13g

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +780.6%
Contains more Poly. FatPolyunsaturated fat +127.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Pudding DV% diff.
Vitamin K 16.4µg 0.3µg 13%
Fiber 4g 0.8g 13%
Vitamin B12 0µg 0.31µg 13%
Vitamin C 10.2mg 0mg 11%
Calcium 10mg 106mg 10%
Folate 38µg 4µg 9%
Vitamin B2 0.053mg 0.157mg 8%
Saturated fat 0.12g 1.81g 8%
Phosphorus 36mg 87mg 7%
Vitamin D 0IU 44IU 6%
Selenium 0.5µg 3.7µg 6%
Vitamin D 0µg 1.1µg 6%
Copper 0.158mg 0.111mg 5%
Sodium 3mg 98mg 4%
Vitamin E 0.6mg 0.06mg 4%
Vitamin A 0µg 39µg 4%
Cholesterol 0mg 9mg 3%
Potassium 236mg 150mg 3%
Fats 1.17g 3.15g 3%
Vitamin B6 0.075mg 0.03mg 3%
Protein 1.67g 3.16g 3%
Monounsaturated fat 0.093g 0.819g 2%
Calories 83kcal 120kcal 2%
Vitamin B1 0.067mg 0.038mg 2%
Magnesium 12mg 20mg 2%
Manganese 0.119mg 0.097mg 1%
Vitamin B3 0.293mg 0.133mg 1%
Vitamin B5 0.377mg 0.326mg 1%
Zinc 0.35mg 0.48mg 1%
Iron 0.3mg 0.34mg 1%
Choline 7.6mg 11.3mg 1%
Polyunsaturated fat 0.079g 0.18g 1%
Caffeine 0mg 2mg 1%
Carbs 18.7g 19.64g 0%
Net carbs 14.7g 18.84g N/A
Sugar 13.67g 11.96g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Pudding
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
12%
Pudding
Minerals Daily Need Coverage Score
14%
Pomegranate
21%
Pudding

Comparison summary

Which food is lower in Sugar?
Pudding
Pudding is lower in Sugar (difference - 1.71g)
Which food is lower in glycemic index?
Pudding
Pudding is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Pudding
Pudding is relatively richer in minerals
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 95mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 1.69g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.