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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
14%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 13.62g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in minerals?
?
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.
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.