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  6. Pomegranate vs. Shortbread

Pomegranate vs. Shortbread — In-Depth Nutrition Comparison

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How are pomegranate and shortbread different?

  • Pomegranate is richer in vitamin C and fiber, while shortbread is higher in iron, vitamin B1, vitamin B2, vitamin B3, vitamin E, and manganese.
  • Shortbread covers your daily need for saturated fat, 40% more than pomegranate.
  • Pomegranate is lower in saturated fat.

Pomegranates, raw and Cookies, shortbread, commercially prepared, plain types were used in this article.

Infographic

Pomegranate vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more PotassiumPotassium +168.2%
Contains more CopperCopper +75.6%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +30%
Contains more IronIron +893.3%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +83.3%
Contains more ManganeseManganese +230.3%
Contains more SeleniumSelenium +1140%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin KVitamin K +49.1%
Contains more CholineCholine +744.4%
Contains more Vitamin EVitamin E +306.7%
Contains more Vitamin B1Vitamin B1 +426.9%
Contains more Vitamin B2Vitamin B2 +492.5%
Contains more Vitamin B3Vitamin B3 +1017.7%
Contains more FolateFolate +113.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.071mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Shortbread DV% diff.
Polyunsaturated fat 0.079g 8.326g 55%
Fats 1.17g 26.22g 39%
Saturated fat 0.12g 8.105g 36%
Iron 0.3mg 2.98mg 34%
Vitamin B1 0.067mg 0.353mg 24%
Calories 83kcal 514kcal 22%
Vitamin B2 0.053mg 0.314mg 20%
Vitamin B3 0.293mg 3.275mg 19%
Starch 40.47g 17%
Monounsaturated fat 0.093g 6.708g 17%
Sodium 3mg 353mg 15%
Carbs 18.7g 63.78g 15%
Manganese 0.119mg 0.393mg 12%
Vitamin E 0.6mg 2.44mg 12%
Folate 38µg 81µg 11%
Fiber 4g 1.3g 11%
Vitamin C 10.2mg 0mg 11%
Selenium 0.5µg 6.2µg 10%
Copper 0.158mg 0.09mg 8%
Protein 1.67g 5.37g 7%
Vitamin K 16.4µg 11µg 5%
Phosphorus 36mg 66mg 4%
Potassium 236mg 88mg 4%
Choline 7.6mg 0.9mg 1%
Zinc 0.35mg 0.49mg 1%
Vitamin B5 0.377mg 0.321mg 1%
Net carbs 14.7g 62.48g N/A
Magnesium 12mg 14mg 0%
Calcium 10mg 13mg 0%
Sugar 13.67g 21.65g N/A
Vitamin B6 0.075mg 0.071mg 0%
Trans fat 0g 0.714g N/A
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2064.7%
Contains more ProteinProtein +221.6%
Contains more FatsFats +2141%
Contains more CarbsCarbs +241.1%
Contains more OtherOther +94.3%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +7112.9%
Contains more Poly. FatPolyunsaturated fat +10439.2%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.