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  6. Pomegranate vs. Flax seeds

Pomegranate vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and flax seeds?

  • Pomegranate has less vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 131% higher.

We used Pomegranates, raw and Seeds, flaxseed types in this comparison.

Infographic

Pomegranate vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +3166.7%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +244.5%
Contains more IronIron +1810%
Contains more CopperCopper +672.2%
Contains more ZincZinc +1140%
Contains more PhosphorusPhosphorus +1683.3%
Contains more ManganeseManganese +1985.7%
Contains more SeleniumSelenium +4980%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin EVitamin E +93.5%
Contains more Vitamin KVitamin K +281.4%
Contains more Vitamin B1Vitamin B1 +2353.7%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B3Vitamin B3 +951.2%
Contains more Vitamin B5Vitamin B5 +161.3%
Contains more Vitamin B6Vitamin B6 +530.7%
Contains more FolateFolate +128.9%
Contains more CholineCholine +935.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Flax seeds DV% diff.
Polyunsaturated fat 0.079g 28.73g 191%
Vitamin B1 0.067mg 1.644mg 131%
Copper 0.158mg 1.22mg 118%
Manganese 0.119mg 2.482mg 103%
Fiber 4g 27.3g 93%
Magnesium 12mg 392mg 90%
Phosphorus 36mg 642mg 87%
Iron 0.3mg 5.73mg 68%
Fats 1.17g 42.16g 63%
Selenium 0.5µg 25.4µg 45%
Zinc 0.35mg 4.34mg 36%
Protein 1.67g 18.29g 33%
Vitamin B6 0.075mg 0.473mg 31%
Calcium 10mg 255mg 25%
Calories 83kcal 534kcal 23%
Monounsaturated fat 0.093g 7.527g 19%
Potassium 236mg 813mg 17%
Vitamin B3 0.293mg 3.08mg 17%
Saturated fat 0.12g 3.663g 16%
Choline 7.6mg 78.7mg 13%
Folate 38µg 87µg 12%
Vitamin B5 0.377mg 0.985mg 12%
Vitamin C 10.2mg 0.6mg 11%
Vitamin K 16.4µg 4.3µg 10%
Vitamin B2 0.053mg 0.161mg 8%
Carbs 18.7g 28.88g 3%
Vitamin E 0.6mg 0.31mg 2%
Sodium 3mg 30mg 1%
Net carbs 14.7g 1.58g N/A
Sugar 13.67g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1019.7%
Contains more ProteinProtein +995.2%
Contains more FatsFats +3503.4%
Contains more CarbsCarbs +54.4%
Contains more OtherOther +600%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +7993.5%
Contains more Poly. FatPolyunsaturated fat +36267.1%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.