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  6. Pomegranate vs. Wakame

Pomegranate vs. Wakame — In-Depth Nutrition Comparison

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A recap on the differences between pomegranate and wakame

  • Pomegranate is higher in fiber and vitamin K, yet wakame is higher in manganese, folate, iron, magnesium, copper, calcium, and vitamin B2.
  • Wakame covers your daily manganese needs 56% more than pomegranate.
  • Pomegranate contains 8 times more fiber than wakame. While pomegranate contains 4g of fiber, wakame contains only 0.5g.
  • The amount of sodium in pomegranate is lower.

Food varieties used in this article are Pomegranates, raw and Seaweed, wakame, raw.

Infographic

Pomegranate vs Wakame 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%
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +372%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +1400%
Contains more IronIron +626.7%
Contains more CopperCopper +79.7%
Contains more PhosphorusPhosphorus +122.2%
Contains more ManganeseManganese +1076.5%
Contains more SeleniumSelenium +40%
~equal in Zinc ~0.38mg

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%
Wakame
Wakame
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +240%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B6Vitamin B6 +3650%
Contains more Vitamin KVitamin K +209.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B2Vitamin B2 +334%
Contains more Vitamin B3Vitamin B3 +446.1%
Contains more Vitamin B5Vitamin B5 +84.9%
Contains more FolateFolate +415.8%
Contains more CholineCholine +82.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Wakame DV% diff.
Manganese 0.119mg 1.4mg 56%
Folate 38µg 196µg 40%
Sodium 3mg 872mg 38%
Iron 0.3mg 2.18mg 24%
Magnesium 12mg 107mg 23%
Fiber 4g 0.5g 14%
Vitamin B2 0.053mg 0.23mg 14%
Calcium 10mg 150mg 14%
Copper 0.158mg 0.284mg 14%
Vitamin K 16.4µg 5.3µg 9%
Vitamin B3 0.293mg 1.6mg 8%
Vitamin C 10.2mg 3mg 8%
Vitamin B5 0.377mg 0.697mg 6%
Phosphorus 36mg 80mg 6%
Vitamin B6 0.075mg 0.002mg 6%
Potassium 236mg 50mg 5%
Carbs 18.7g 9.14g 3%
Vitamin E 0.6mg 1mg 3%
Protein 1.67g 3.03g 3%
Vitamin A 0µg 18µg 2%
Calories 83kcal 45kcal 2%
Choline 7.6mg 13.9mg 1%
Polyunsaturated fat 0.079g 0.218g 1%
Vitamin B1 0.067mg 0.06mg 1%
Fats 1.17g 0.64g 1%
Net carbs 14.7g 8.64g N/A
Sugar 13.67g 0.65g N/A
Zinc 0.35mg 0.38mg 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.12g 0.13g 0%
Monounsaturated fat 0.093g 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more FatsFats +82.8%
Contains more CarbsCarbs +104.6%
Contains more ProteinProtein +81.4%
Contains more OtherOther +1258.5%
~equal in Water ~79.99g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +60.3%
Contains more Poly. FatPolyunsaturated fat +175.9%
~equal in Saturated fat ~0.13g

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.