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  6. Pomegranate vs. Chia seeds

Pomegranate vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between pomegranate and chia seeds

  • Pomegranate has less fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 122% more.

The food varieties used in the comparison are Pomegranates, raw and Seeds, chia seeds, dried.

Infographic

Pomegranate vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -81.3%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +72.5%
Contains more IronIron +2473.3%
Contains more CopperCopper +484.8%
Contains more ZincZinc +1208.6%
Contains more PhosphorusPhosphorus +2288.9%
Contains more ManganeseManganese +2188.2%
Contains more SeleniumSelenium +10940%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +537.5%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +825.4%
Contains more Vitamin B2Vitamin B2 +220.8%
Contains more Vitamin B3Vitamin B3 +2913.7%
Contains more FolateFolate +28.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Chia seeds DV% diff.
Polyunsaturated fat 0.079g 23.665g 157%
Fiber 4g 34.4g 122%
Phosphorus 36mg 860mg 118%
Manganese 0.119mg 2.723mg 113%
Selenium 0.5µg 55.2µg 99%
Iron 0.3mg 7.72mg 93%
Copper 0.158mg 0.924mg 85%
Magnesium 12mg 335mg 77%
Calcium 10mg 631mg 62%
Vitamin B3 0.293mg 8.83mg 53%
Vitamin B1 0.067mg 0.62mg 46%
Fats 1.17g 30.74g 45%
Zinc 0.35mg 4.58mg 38%
Protein 1.67g 16.54g 30%
Calories 83kcal 486kcal 20%
Saturated fat 0.12g 3.33g 15%
Vitamin K 16.4µg 14%
Vitamin C 10.2mg 1.6mg 10%
Vitamin B2 0.053mg 0.17mg 9%
Carbs 18.7g 42.12g 8%
Vitamin B5 0.377mg 8%
Monounsaturated fat 0.093g 2.309g 6%
Vitamin B6 0.075mg 6%
Potassium 236mg 407mg 5%
Folate 38µg 49µg 3%
Vitamin E 0.6mg 0.5mg 1%
Sodium 3mg 16mg 1%
Choline 7.6mg 1%
Net carbs 14.7g 7.72g N/A
Sugar 13.67g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1243.6%
Contains more ProteinProtein +890.4%
Contains more FatsFats +2527.4%
Contains more CarbsCarbs +125.2%
Contains more OtherOther +805.7%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +2382.8%
Contains more Poly. FatPolyunsaturated fat +29855.7%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.