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Pomegranate vs. Rye — In-Depth Nutrition Comparison

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How are pomegranate and rye different?

  • Rye is higher than pomegranate in manganese, fiber, phosphorus, iron, vitamin B3, selenium, magnesium, copper, vitamin B5, and zinc.
  • Rye covers your daily need for manganese, 107% more than pomegranate.

Pomegranates, raw and Rye grain types were used in this article.

Infographic

Pomegranate vs Rye 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%
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +816.7%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +116.1%
Contains more IronIron +776.7%
Contains more CopperCopper +132.3%
Contains more ZincZinc +657.1%
Contains more PhosphorusPhosphorus +822.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2065.5%
Contains more SeleniumSelenium +2680%

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +178%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +371.6%
Contains more Vitamin B2Vitamin B2 +373.6%
Contains more Vitamin B3Vitamin B3 +1357.3%
Contains more Vitamin B5Vitamin B5 +286.2%
Contains more Vitamin B6Vitamin B6 +292%
Contains more CholineCholine +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~38µg

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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +635.2%
Contains more ProteinProtein +519.2%
Contains more FatsFats +39.3%
Contains more CarbsCarbs +305.7%
Contains more OtherOther +196.2%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -39.1%
Contains more Mono. FatMonounsaturated fat +123.7%
Contains more Poly. FatPolyunsaturated fat +870.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Rye DV% diff.
Manganese 0.119mg 2.577mg 107%
Fiber 4g 15.1g 44%
Phosphorus 36mg 332mg 42%
Iron 0.3mg 2.63mg 29%
Vitamin B3 0.293mg 4.27mg 25%
Selenium 0.5µg 13.9µg 24%
Magnesium 12mg 110mg 23%
Copper 0.158mg 0.367mg 23%
Vitamin B5 0.377mg 1.456mg 22%
Vitamin B1 0.067mg 0.316mg 21%
Zinc 0.35mg 2.65mg 21%
Carbs 18.7g 75.86g 19%
Vitamin B6 0.075mg 0.294mg 17%
Protein 1.67g 10.34g 17%
Vitamin B2 0.053mg 0.251mg 15%
Calories 83kcal 338kcal 13%
Vitamin C 10.2mg 0mg 11%
Vitamin K 16.4µg 5.9µg 9%
Potassium 236mg 510mg 8%
Polyunsaturated fat 0.079g 0.767g 5%
Choline 7.6mg 30.4mg 4%
Vitamin E 0.6mg 0.85mg 2%
Calcium 10mg 24mg 1%
Fats 1.17g 1.63g 1%
Net carbs 14.7g 60.76g N/A
Sugar 13.67g 0.98g N/A
Sodium 3mg 2mg 0%
Vitamin A 0µg 1µg 0%
Folate 38µg 38µg 0%
Saturated fat 0.12g 0.197g 0%
Monounsaturated fat 0.093g 0.208g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pomegranate
35%
Rye
Minerals Daily Need Coverage Score
14%
Pomegranate
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 12.69g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 34)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.077g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.