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  6. Pomegranate vs. Wafer

Pomegranate vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and wafer

  • Pomegranate has more vitamin K; however, wafer is higher in iron, copper, manganese, vitamin B2, vitamin B3, phosphorus, and vitamin B1.
  • Wafer covers your daily need for iron, 46% more than pomegranate.
  • Pomegranate has 7 times more vitamin K than wafer. While pomegranate has 16.4µg of vitamin K, wafer has only 2.4µg.
  • Pomegranate has less saturated fat.

These are the specific foods used in this comparison Pomegranates, raw and Cookies, chocolate wafers.

Infographic

Pomegranate vs Wafer 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%
Wafer
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +12.4%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +210%
Contains more IronIron +1236.7%
Contains more CopperCopper +193%
Contains more ZincZinc +211.4%
Contains more PhosphorusPhosphorus +266.7%
Contains more ManganeseManganese +484.9%
Contains more SeleniumSelenium +1040%

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%
Wafer
Wafer
8
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more Vitamin KVitamin K +583.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +203%
Contains more Vitamin B2Vitamin B2 +401.9%
Contains more Vitamin B3Vitamin B3 +875.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +23.7%
Contains more CholineCholine +88.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.381mg

All nutrients comparison - raw data values

Nutrient Pomegranate Wafer DV% diff.
Iron 0.3mg 4.01mg 46%
Copper 0.158mg 0.463mg 34%
Polyunsaturated fat 0.079g 4.153g 27%
Manganese 0.119mg 0.696mg 25%
Sodium 3mg 580mg 25%
Fats 1.17g 14.2g 20%
Saturated fat 0.12g 4.241g 19%
Calories 83kcal 433kcal 18%
Carbs 18.7g 72.7g 18%
Vitamin B3 0.293mg 2.858mg 16%
Vitamin B2 0.053mg 0.266mg 16%
Phosphorus 36mg 132mg 14%
Vitamin K 16.4µg 2.4µg 12%
Monounsaturated fat 0.093g 4.865g 12%
Vitamin B1 0.067mg 0.203mg 11%
Vitamin C 10.2mg 0mg 11%
Magnesium 12mg 53mg 10%
Protein 1.67g 6.6g 10%
Selenium 0.5µg 5.7µg 9%
Zinc 0.35mg 1.09mg 7%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Fiber 4g 3.4g 2%
Vitamin B6 0.075mg 0.051mg 2%
Folate 38µg 47µg 2%
Calcium 10mg 31mg 2%
Cholesterol 0mg 2mg 1%
Vitamin E 0.6mg 0.72mg 1%
Potassium 236mg 210mg 1%
Choline 7.6mg 14.3mg 1%
Net carbs 14.7g 69.3g N/A
Sugar 13.67g 37.43g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.377mg 0.381mg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1631.8%
Contains more ProteinProtein +295.2%
Contains more FatsFats +1113.7%
Contains more CarbsCarbs +288.8%
Contains more OtherOther +277.4%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +5131.2%
Contains more Poly. FatPolyunsaturated fat +5157%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.