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  6. Pomegranate vs. Ricotta

Pomegranate vs. Ricotta — In-Depth Nutrition Comparison

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Important differences between pomegranate and ricotta

  • Pomegranate has more fiber, copper, vitamin K, and vitamin C; however, ricotta has more selenium, calcium, phosphorus, and vitamin B12.
  • Ricotta's daily need coverage for saturated fat is 41% more.
  • Pomegranate is lower in saturated fat.

The food varieties used in the comparison are Pomegranates, raw and Cheese, ricotta, whole milk.

Infographic

Pomegranate vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more PotassiumPotassium +124.8%
Contains more CopperCopper +652.4%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1883.3%
Contains more CalciumCalcium +1970%
Contains more IronIron +26.7%
Contains more ZincZinc +231.4%
Contains more PhosphorusPhosphorus +338.9%
Contains more SeleniumSelenium +2800%
~equal in Magnesium ~11mg

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +445.5%
Contains more Vitamin B1Vitamin B1 +415.4%
Contains more Vitamin B3Vitamin B3 +181.7%
Contains more Vitamin B5Vitamin B5 +77%
Contains more Vitamin B6Vitamin B6 +74.4%
Contains more Vitamin KVitamin K +1390.9%
Contains more FolateFolate +216.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +267.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +130.3%

All nutrients comparison - raw data values

Nutrient Pomegranate Ricotta DV% diff.
Saturated fat 0.12g 8.295g 37%
Selenium 0.5µg 14.5µg 25%
Calcium 10mg 207mg 20%
Protein 1.67g 11.26g 19%
Fats 1.17g 12.98g 18%
Cholesterol 0mg 51mg 17%
Phosphorus 36mg 158mg 17%
Fiber 4g 0g 16%
Copper 0.158mg 0.021mg 15%
Vitamin B12 0µg 0.34µg 14%
Vitamin K 16.4µg 1.1µg 13%
Vitamin A 0µg 120µg 13%
Vitamin C 10.2mg 0mg 11%
Vitamin B2 0.053mg 0.195mg 11%
Monounsaturated fat 0.093g 3.627g 9%
Folate 38µg 12µg 7%
Zinc 0.35mg 1.16mg 7%
Manganese 0.119mg 0.006mg 5%
Vitamin B1 0.067mg 0.013mg 5%
Calories 83kcal 174kcal 5%
Carbs 18.7g 3.04g 5%
Sodium 3mg 84mg 4%
Potassium 236mg 105mg 4%
Vitamin E 0.6mg 0.11mg 3%
Vitamin B5 0.377mg 0.213mg 3%
Polyunsaturated fat 0.079g 0.385g 2%
Choline 7.6mg 17.5mg 2%
Vitamin B6 0.075mg 0.043mg 2%
Vitamin D 0IU 10IU 1%
Vitamin D 0µg 0.2µg 1%
Vitamin B3 0.293mg 0.104mg 1%
Iron 0.3mg 0.38mg 1%
Net carbs 14.7g 3.04g N/A
Magnesium 12mg 11mg 0%
Sugar 13.67g 0.27g N/A
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +515.1%
Contains more ProteinProtein +574.3%
Contains more FatsFats +1009.4%
Contains more OtherOther +92.5%
~equal in Water ~71.7g

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +3800%
Contains more Poly. FatPolyunsaturated fat +387.3%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.