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  6. Pomegranate vs. Pumpkin pie

Pomegranate vs. Pumpkin pie — In-Depth Nutrition Comparison

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Important differences between pomegranate and pumpkin pie

  • Pomegranate has more vitamin C and fiber; however, pumpkin pie has more vitamin A, vitamin B12, vitamin B1, selenium, and iron.
  • Pumpkin pie's daily need coverage for vitamin A is 69% more.
  • Pomegranate is lower in saturated fat.

The food varieties used in the comparison are Pomegranates, raw and Pie, pumpkin, commercially prepared.

Infographic

Pomegranate vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more PotassiumPotassium +41.3%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +540%
Contains more IronIron +200%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +90.8%
Contains more SeleniumSelenium +980%
~equal in Copper ~0.148mg

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin KVitamin K +24.2%
Contains more FolateFolate +46.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164.2%
Contains more Vitamin B2Vitamin B2 +134%
Contains more Vitamin B3Vitamin B3 +277.8%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +393.4%

All nutrients comparison - raw data values

Nutrient Pomegranate Pumpkin pie DV% diff.
Vitamin A 0µg 448µg 50%
Vitamin B12 0µg 0.35µg 15%
Fats 1.17g 9.75g 13%
Vitamin C 10.2mg 0mg 11%
Polyunsaturated fat 0.079g 1.77g 11%
Monounsaturated fat 0.093g 4.6g 11%
Sodium 3mg 239mg 10%
Selenium 0.5µg 5.4µg 9%
Fiber 4g 1.8g 9%
Cholesterol 0mg 26mg 9%
Vitamin B1 0.067mg 0.177mg 9%
Saturated fat 0.12g 1.988g 8%
Calories 83kcal 243kcal 8%
Iron 0.3mg 0.9mg 8%
Phosphorus 36mg 81mg 6%
Manganese 0.119mg 0.227mg 5%
Choline 7.6mg 37.5mg 5%
Vitamin B3 0.293mg 1.107mg 5%
Vitamin B2 0.053mg 0.124mg 5%
Calcium 10mg 64mg 5%
Carbs 18.7g 34.83g 5%
Fructose 2.85g 4%
Protein 1.67g 3.9g 4%
Starch 10.73g 4%
Vitamin K 16.4µg 13.2µg 3%
Folate 38µg 26µg 3%
Potassium 236mg 167mg 2%
Vitamin B5 0.377mg 0.452mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.6mg 0.76mg 1%
Vitamin B6 0.075mg 0.063mg 1%
Copper 0.158mg 0.148mg 1%
Net carbs 14.7g 33.03g N/A
Vitamin D 0IU 2IU 0%
Magnesium 12mg 14mg 0%
Sugar 13.67g 18.88g N/A
Zinc 0.35mg 0.39mg 0%
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +54.7%
Contains more ProteinProtein +133.5%
Contains more FatsFats +733.3%
Contains more CarbsCarbs +86.3%
Contains more OtherOther +113.2%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +4846.2%
Contains more Poly. FatPolyunsaturated fat +2140.5%

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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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.