Pomegranate vs. Rice — In-Depth Nutrition Comparison
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Differences between pomegranate and rice
- Pomegranate has more fiber, vitamin K, vitamin C, copper, and potassium, while rice has more manganese, selenium, iron, vitamin B1, and vitamin B3.
- Rice's daily need coverage for manganese is 15% higher.
The food types used in this comparison are Pomegranates, raw and Rice, white, long-grain, regular, enriched, cooked.
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.
| Contains more PotassiumPotassium | +574.3% |
| Contains more CopperCopper | +129% |
| Contains more IronIron | +300% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +19.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +296.6% |
| Contains more SeleniumSelenium | +1400% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1400% |
| Contains more Vitamin B2Vitamin B2 | +307.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +261.9% |
| Contains more Vitamin B1Vitamin B1 | +143.3% |
| Contains more Vitamin B3Vitamin B3 | +403.8% |
| Contains more Vitamin B6Vitamin B6 | +24% |
| Contains more FolateFolate | +52.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.119mg | 0.472mg | 15% |
| Vitamin K | 16.4µg | 0µg | 14% |
| Fiber | 4g | 0.4g | 14% |
| Selenium | 0.5µg | 7.5µg | 13% |
| Vitamin C | 10.2mg | 0mg | 11% |
| Iron | 0.3mg | 1.2mg | 11% |
| Copper | 0.158mg | 0.069mg | 10% |
| Vitamin B1 | 0.067mg | 0.163mg | 8% |
| Vitamin B3 | 0.293mg | 1.476mg | 7% |
| Potassium | 236mg | 35mg | 6% |
| Folate | 38µg | 58µg | 5% |
| Vitamin E | 0.6mg | 0.04mg | 4% |
| Carbs | 18.7g | 28.17g | 3% |
| Vitamin B2 | 0.053mg | 0.013mg | 3% |
| Protein | 1.67g | 2.69g | 2% |
| Calories | 83kcal | 130kcal | 2% |
| Phosphorus | 36mg | 43mg | 1% |
| Zinc | 0.35mg | 0.49mg | 1% |
| Vitamin B6 | 0.075mg | 0.093mg | 1% |
| Fats | 1.17g | 0.28g | 1% |
| Choline | 7.6mg | 2.1mg | 1% |
| Net carbs | 14.7g | 27.77g | N/A |
| Magnesium | 12mg | 12mg | 0% |
| Calcium | 10mg | 10mg | 0% |
| Sugar | 13.67g | 0.05g | N/A |
| Sodium | 3mg | 1mg | 0% |
| Vitamin B5 | 0.377mg | 0.39mg | 0% |
| Saturated fat | 0.12g | 0.077g | 0% |
| Monounsaturated fat | 0.093g | 0.088g | 0% |
| Polyunsaturated fat | 0.079g | 0.076g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more FatsFats | +317.9% |
| Contains more WaterWater | +13.9% |
| Contains more OtherOther | +26.2% |
| Contains more ProteinProtein | +61.1% |
| Contains more CarbsCarbs | +50.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains less Sat. FatSaturated fat | -35.8% |
~equal in
Monounsaturated fat
~0.088g
~equal in
Polyunsaturated fat
~0.076g
