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  6. Pomegranate vs. Semolina

Pomegranate vs. Semolina — In-Depth Nutrition Comparison

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Important differences between pomegranate and semolina

  • Pomegranate has more vitamin K, vitamin C, and fiber; however, semolina has more manganese, selenium, vitamin B3, vitamin B6, phosphorus, copper, and vitamin B1.
  • Semolina's daily need coverage for manganese is 40% more.

The food varieties used in the comparison are Pomegranates, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Pomegranate vs Semolina infographic
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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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +35.6%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +610%
Contains more IronIron +146.7%
Contains more CopperCopper +79.7%
Contains more ZincZinc +191.4%
Contains more PhosphorusPhosphorus +325%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +769.7%
Contains more SeleniumSelenium +3880%

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +375%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +234.3%
Contains more Vitamin B3Vitamin B3 +1622.9%
Contains more Vitamin B5Vitamin B5 +78.2%
Contains more Vitamin B6Vitamin B6 +502.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Semolina DV% diff.
Manganese 0.119mg 1.035mg 40%
Selenium 0.5µg 19.9µg 35%
Vitamin B3 0.293mg 5.048mg 30%
Vitamin B6 0.075mg 0.452mg 29%
Starch 68.29g 28%
Carbs 18.7g 80.89g 21%
Phosphorus 36mg 153mg 17%
Calories 83kcal 374kcal 15%
Copper 0.158mg 0.284mg 14%
Vitamin K 16.4µg 0.1µg 14%
Vitamin B1 0.067mg 0.224mg 13%
Protein 1.67g 7.51g 12%
Vitamin C 10.2mg 0mg 11%
Fiber 4g 1.8g 9%
Folate 38µg 8µg 8%
Zinc 0.35mg 1.02mg 6%
Calcium 10mg 71mg 6%
Iron 0.3mg 0.74mg 6%
Vitamin B5 0.377mg 0.672mg 6%
Vitamin E 0.6mg 0.03mg 4%
Magnesium 12mg 27mg 4%
Potassium 236mg 174mg 2%
Polyunsaturated fat 0.079g 0.322g 2%
Choline 7.6mg 1%
Saturated fat 0.12g 0.294g 1%
Fats 1.17g 1.03g 0%
Net carbs 14.7g 79.09g N/A
Sugar 13.67g 0.33g N/A
Sodium 3mg 2mg 0%
Vitamin B2 0.053mg 0.05mg 0%
Monounsaturated fat 0.093g 0.258g 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more FatsFats +13.6%
Contains more WaterWater +690.4%
Contains more ProteinProtein +349.7%
Contains more CarbsCarbs +332.6%
Contains more OtherOther +34%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -59.2%
Contains more Mono. FatMonounsaturated fat +177.4%
Contains more Poly. FatPolyunsaturated fat +307.6%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.