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  6. Pomegranate vs. Refried beans

Pomegranate vs. Refried beans — In-Depth Nutrition Comparison

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How are pomegranate and refried beans different?

  • Pomegranate is higher in vitamin K and folate; however, refried beans are richer in iron, selenium, phosphorus, manganese, and magnesium.
  • Daily need coverage for sodium for refried beans is 16% higher.
  • Pomegranate contains 8 times more vitamin K than refried beans. While pomegranate contains 16.4µg of vitamin K, refried beans contain only 2.1µg.
  • Pomegranate has less sodium.

Pomegranates, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Pomegranate vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CopperCopper +22.5%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +35.2%
Contains more IronIron +380%
Contains more ZincZinc +65.7%
Contains more PhosphorusPhosphorus +155.6%
Contains more ManganeseManganese +142.9%
Contains more SeleniumSelenium +1060%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +70%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B5Vitamin B5 +99.5%
Contains more Vitamin KVitamin K +681%
Contains more FolateFolate +245.5%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +25.3%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more CholineCholine +178.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Refried beans DV% diff.
Histidine 153mg 22%
Sodium 3mg 370mg 16%
Iron 0.3mg 1.44mg 14%
Vitamin K 16.4µg 2.1µg 12%
Selenium 0.5µg 5.8µg 10%
Phosphorus 36mg 92mg 8%
Folate 38µg 11µg 7%
Protein 1.67g 4.98g 7%
Manganese 0.119mg 0.289mg 7%
Vitamin C 10.2mg 6mg 5%
Magnesium 12mg 35mg 5%
Vitamin B5 0.377mg 0.189mg 4%
Starch 7.43g 3%
Polyunsaturated fat 0.079g 0.543g 3%
Vitamin E 0.6mg 0.09mg 3%
Copper 0.158mg 0.129mg 3%
Vitamin B6 0.075mg 0.103mg 2%
Zinc 0.35mg 0.58mg 2%
Potassium 236mg 319mg 2%
Calcium 10mg 29mg 2%
Carbs 18.7g 13.55g 2%
Choline 7.6mg 21.2mg 2%
Vitamin B2 0.053mg 0.079mg 2%
Saturated fat 0.12g 0.631g 2%
Monounsaturated fat 0.093g 0.601g 1%
Vitamin B1 0.067mg 0.076mg 1%
Fiber 4g 3.7g 1%
Fats 1.17g 2.01g 1%
Calories 83kcal 90kcal 0%
Net carbs 14.7g 9.85g N/A
Sugar 13.67g 0.54g N/A
Vitamin B3 0.293mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more CarbsCarbs +38%
Contains more ProteinProtein +198.2%
Contains more FatsFats +71.8%
Contains more OtherOther +222.6%
~equal in Water ~77.75g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +546.2%
Contains more Poly. FatPolyunsaturated fat +587.3%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.