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  6. Pomegranate vs. Brown rice

Pomegranate vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and brown rice

  • Pomegranate has more vitamin K, vitamin C, fiber, and folate; however, brown rice is higher in manganese, vitamin B3, selenium, phosphorus, vitamin B1, and magnesium.
  • Brown rice covers your daily need for manganese, 37% more than pomegranate.

These are the specific foods used in this comparison Pomegranates, raw and Rice, brown, long-grain, cooked.

Infographic

Pomegranate vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +174.4%
Contains more CopperCopper +49.1%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +225%
Contains more IronIron +86.7%
Contains more ZincZinc +102.9%
Contains more PhosphorusPhosphorus +186.1%
Contains more ManganeseManganese +718.5%
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +252.9%
Contains more Vitamin KVitamin K +8100%
Contains more FolateFolate +322.2%
Contains more Vitamin B1Vitamin B1 +165.7%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +774.1%
Contains more Vitamin B6Vitamin B6 +64%
Contains more CholineCholine +21.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Brown rice DV% diff.
Manganese 0.119mg 0.974mg 37%
Vitamin B3 0.293mg 2.561mg 14%
Vitamin K 16.4µg 0.2µg 14%
Vitamin C 10.2mg 0mg 11%
Starch 24.79g 10%
Selenium 0.5µg 5.8µg 10%
Phosphorus 36mg 103mg 10%
Fiber 4g 1.6g 10%
Vitamin B1 0.067mg 0.178mg 9%
Folate 38µg 9µg 7%
Copper 0.158mg 0.106mg 6%
Magnesium 12mg 39mg 6%
Potassium 236mg 86mg 4%
Vitamin B6 0.075mg 0.123mg 4%
Iron 0.3mg 0.56mg 3%
Zinc 0.35mg 0.71mg 3%
Vitamin E 0.6mg 0.17mg 3%
Carbs 18.7g 25.58g 2%
Polyunsaturated fat 0.079g 0.366g 2%
Protein 1.67g 2.74g 2%
Calories 83kcal 123kcal 2%
Saturated fat 0.12g 0.26g 1%
Monounsaturated fat 0.093g 0.369g 1%
Vitamin B2 0.053mg 0.069mg 1%
Calcium 10mg 3mg 1%
Fats 1.17g 0.97g 0%
Net carbs 14.7g 23.98g N/A
Sugar 13.67g 0.24g N/A
Sodium 3mg 4mg 0%
Vitamin B5 0.377mg 0.38mg 0%
Choline 7.6mg 9.2mg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more FatsFats +20.6%
Contains more OtherOther +20.5%
Contains more ProteinProtein +64.1%
Contains more CarbsCarbs +36.8%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +296.8%
Contains more Poly. FatPolyunsaturated fat +363.3%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.