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  6. Pomegranate vs. Vanilla extract

Pomegranate vs. Vanilla extract — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and vanilla extract?

  • Vanilla extract has less fiber, vitamin K, vitamin C, copper, folate, and vitamin B5 than pomegranate.
  • Pomegranate's daily need coverage for fiber is 16% higher.

We used Pomegranates, raw and Vanilla extract types in this comparison.

Infographic

Pomegranate vs Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more PotassiumPotassium +59.5%
Contains more IronIron +150%
Contains more CopperCopper +119.4%
Contains more ZincZinc +218.2%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +93.3%
~equal in Magnesium ~12mg
~equal in Calcium ~11mg

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% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +509.1%
Contains more Vitamin B5Vitamin B5 +977.1%
Contains more Vitamin B6Vitamin B6 +188.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +45.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Vanilla extract DV% diff.
Fiber 4g 0g 16%
Vitamin K 16.4µg 0µg 14%
Vitamin C 10.2mg 0mg 11%
Folate 38µg 0µg 10%
Copper 0.158mg 0.072mg 10%
Calories 83kcal 288kcal 10%
Vitamin B5 0.377mg 0.035mg 7%
Manganese 0.119mg 0.23mg 5%
Vitamin B1 0.067mg 0.011mg 5%
Phosphorus 36mg 6mg 4%
Vitamin E 0.6mg 0mg 4%
Vitamin B6 0.075mg 0.026mg 4%
Potassium 236mg 148mg 3%
Protein 1.67g 0.06g 3%
Vitamin B2 0.053mg 0.095mg 3%
Carbs 18.7g 12.65g 2%
Iron 0.3mg 0.12mg 2%
Fats 1.17g 0.06g 2%
Zinc 0.35mg 0.11mg 2%
Choline 7.6mg 1%
Saturated fat 0.12g 0.01g 1%
Polyunsaturated fat 0.079g 0.004g 1%
Vitamin B3 0.293mg 0.425mg 1%
Selenium 0.5µg 0µg 1%
Net carbs 14.7g 12.65g N/A
Magnesium 12mg 12mg 0%
Calcium 10mg 11mg 0%
Sugar 13.67g 12.65g N/A
Sodium 3mg 9mg 0%
Monounsaturated fat 0.093g 0.01g 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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +2683.3%
Contains more FatsFats +1850%
Contains more CarbsCarbs +47.8%
Contains more WaterWater +48.2%
Contains more OtherOther +6437.7%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +830%
Contains more Poly. FatPolyunsaturated fat +1875%
Contains less Sat. FatSaturated fat -91.7%

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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
  2. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.