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  6. Pomegranate vs. Soy sauce

Pomegranate vs. Soy sauce — In-Depth Nutrition Comparison

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How are pomegranate and soy sauce different?

  • Pomegranate is higher in vitamin K, fiber, copper, and vitamin C; however, soy sauce is richer in manganese, phosphorus, magnesium, iron, and vitamin B3.
  • Daily need coverage for sodium for soy sauce is 239% higher.
  • Pomegranate has less sodium.

Pomegranates, raw and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.

Infographic

Pomegranate vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CopperCopper +267.4%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +516.7%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +84.3%
Contains more IronIron +383.3%
Contains more ZincZinc +148.6%
Contains more PhosphorusPhosphorus +361.1%
Contains more ManganeseManganese +755.5%
~equal in Selenium ~0.5µg

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% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +103%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more Vitamin B2Vitamin B2 +211.3%
Contains more Vitamin B3Vitamin B3 +649.5%
Contains more Vitamin B6Vitamin B6 +97.3%
Contains more CholineCholine +140.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Soy sauce DV% diff.
Sodium 3mg 5493mg 239%
Manganese 0.119mg 1.018mg 39%
Phosphorus 36mg 166mg 19%
Magnesium 12mg 74mg 15%
Vitamin K 16.4µg 0µg 14%
Iron 0.3mg 1.45mg 14%
Copper 0.158mg 0.043mg 13%
Protein 1.67g 8.14g 13%
Fiber 4g 0.8g 13%
Vitamin B3 0.293mg 2.196mg 12%
Vitamin C 10.2mg 0mg 11%
Vitamin B2 0.053mg 0.165mg 9%
Vitamin B6 0.075mg 0.148mg 6%
Potassium 236mg 435mg 6%
Folate 38µg 14µg 6%
Zinc 0.35mg 0.87mg 5%
Carbs 18.7g 4.93g 5%
Vitamin E 0.6mg 0mg 4%
Vitamin B1 0.067mg 0.033mg 3%
Vitamin B5 0.377mg 0.297mg 2%
Choline 7.6mg 18.3mg 2%
Calories 83kcal 53kcal 2%
Calcium 10mg 33mg 2%
Fats 1.17g 0.57g 1%
Polyunsaturated fat 0.079g 0.263g 1%
Net carbs 14.7g 4.13g N/A
Sugar 13.67g 0.4g N/A
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.12g 0.073g 0%
Monounsaturated fat 0.093g 0.088g 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 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% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +105.3%
Contains more CarbsCarbs +279.3%
Contains more ProteinProtein +387.4%
Contains more OtherOther +2769.8%
~equal in Water ~71.15g

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -39.2%
Contains more Poly. FatPolyunsaturated fat +232.9%
~equal in Monounsaturated fat ~0.088g

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.