Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Shallot

Pomegranate vs. Shallot — In-Depth Nutrition Comparison

Compare

Summary of differences between pomegranate and shallot

  • Pomegranate has more vitamin K and copper; however, shallot is higher in vitamin B6, iron, and manganese.
  • Shallot covers your daily need for vitamin B6, 21% more than pomegranate.
  • Pomegranate has 21 times more vitamin K than shallot. While pomegranate has 16.4µg of vitamin K, shallot has only 0.8µg.

These are the specific foods used in this comparison Pomegranates, raw and Shallots, raw.

Infographic

Pomegranate vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more CopperCopper +79.5%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +41.5%
Contains more IronIron +300%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +145.4%
Contains more SeleniumSelenium +140%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin CVitamin C +27.5%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin KVitamin K +1950%
Contains more FolateFolate +11.8%
Contains more Vitamin B6Vitamin B6 +360%
Contains more CholineCholine +48.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Shallot DV% diff.
Vitamin B6 0.075mg 0.345mg 21%
Vitamin K 16.4µg 0.8µg 13%
Iron 0.3mg 1.2mg 11%
Copper 0.158mg 0.088mg 8%
Manganese 0.119mg 0.292mg 8%
Vitamin E 0.6mg 0.04mg 4%
Phosphorus 36mg 60mg 3%
Calcium 10mg 37mg 3%
Potassium 236mg 334mg 3%
Vitamin B2 0.053mg 0.02mg 3%
Fiber 4g 3.2g 3%
Vitamin B5 0.377mg 0.29mg 2%
Protein 1.67g 2.5g 2%
Magnesium 12mg 21mg 2%
Vitamin C 10.2mg 8mg 2%
Fats 1.17g 0.1g 2%
Folate 38µg 34µg 1%
Choline 7.6mg 11.3mg 1%
Vitamin B3 0.293mg 0.2mg 1%
Calories 83kcal 72kcal 1%
Vitamin B1 0.067mg 0.06mg 1%
Selenium 0.5µg 1.2µg 1%
Carbs 18.7g 16.8g 1%
Net carbs 14.7g 13.6g N/A
Sugar 13.67g 7.87g N/A
Zinc 0.35mg 0.4mg 0%
Sodium 3mg 12mg 0%
Saturated fat 0.12g 0.017g 0%
Monounsaturated fat 0.093g 0.014g 0%
Polyunsaturated fat 0.079g 0.039g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +1070%
Contains more CarbsCarbs +11.3%
Contains more ProteinProtein +49.7%
Contains more OtherOther +50.9%
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +564.3%
Contains more Poly. FatPolyunsaturated fat +102.6%
Contains less Sat. FatSaturated fat -85.8%

People also compare

Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs
Shallot
Shallot vs Chives
Chives
Shallot
Shallot vs Parsley
Parsley
Shallot
Shallot vs Radish
Radish

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.