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  6. Pomegranate vs. Taco salad

Pomegranate vs. Taco salad — In-Depth Nutrition Comparison

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How are pomegranate and taco salad different?

  • Pomegranate is higher in vitamin C; however, taco salad is richer in vitamin B12, iron, vitamin B2, zinc, calcium, and vitamin B5.
  • Daily need coverage for saturated fat for taco salad is 17% higher.
  • Pomegranate contains 6 times more vitamin C than taco salad. While pomegranate contains 10.2mg of vitamin C, taco salad contains only 1.8mg.
  • Pomegranate has less saturated fat.

Pomegranates, raw and Fast foods, taco salad are the varieties used in this article.

Infographic

Pomegranate vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more PotassiumPotassium +12.4%
Contains more CopperCopper +39.8%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +870%
Contains more IronIron +283.3%
Contains more ZincZinc +288.6%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +40.3%
Contains more SeleniumSelenium +340%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +239.6%
Contains more Vitamin B3Vitamin B3 +323.2%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +10.5%
Contains more CholineCholine +206.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pomegranate Taco salad DV% diff.
Sodium 3mg 385mg 17%
Fiber 4g 16%
Saturated fat 0.12g 3.446g 15%
Vitamin K 16.4µg 14%
Vitamin B12 0µg 0.32µg 13%
Iron 0.3mg 1.15mg 11%
Fats 1.17g 7.46g 10%
Vitamin B2 0.053mg 0.18mg 10%
Protein 1.67g 6.68g 10%
Vitamin C 10.2mg 1.8mg 9%
Calcium 10mg 97mg 9%
Zinc 0.35mg 1.36mg 9%
Cholesterol 0mg 22mg 7%
Vitamin B5 0.377mg 0.68mg 6%
Vitamin B3 0.293mg 1.24mg 6%
Monounsaturated fat 0.093g 2.606g 6%
Copper 0.158mg 0.113mg 5%
Polyunsaturated fat 0.079g 0.883g 5%
Phosphorus 36mg 72mg 5%
Vitamin E 0.6mg 4%
Selenium 0.5µg 2.2µg 3%
Choline 7.6mg 23.3mg 3%
Magnesium 12mg 26mg 3%
Vitamin B6 0.075mg 0.11mg 3%
Calories 83kcal 141kcal 3%
Manganese 0.119mg 0.167mg 2%
Carbs 18.7g 11.91g 2%
Vitamin B1 0.067mg 0.05mg 1%
Folate 38µg 42µg 1%
Potassium 236mg 210mg 1%
Net carbs 14.7g 11.91g N/A
Sugar 13.67g N/A
Tryptophan 0.075mg 0%
Threonine 0.254mg 0%
Isoleucine 0.311mg 0%
Leucine 0.549mg 0%
Lysine 0.486mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.277mg 0%
Valine 0.343mg 0%
Histidine 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more CarbsCarbs +57%
Contains more ProteinProtein +300%
Contains more FatsFats +537.6%
Contains more OtherOther +201.9%
~equal in Water ~72.35g

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +2702.2%
Contains more Poly. FatPolyunsaturated fat +1017.7%

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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

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.