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  6. Pomegranate vs. Khorasan wheat

Pomegranate vs. Khorasan wheat — In-Depth Nutrition Comparison

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The main differences between pomegranate and khorasan wheat

  • Khorasan wheat is richer than pomegranate in selenium, manganese, phosphorus, iron, vitamin B1, copper, vitamin B3, zinc, fiber, and magnesium.
  • Daily need coverage for selenium for khorasan wheat is 147% higher.

Food types used in this article are Pomegranates, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Pomegranate vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +983.3%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +70.8%
Contains more IronIron +1156.7%
Contains more CopperCopper +220.3%
Contains more ZincZinc +951.4%
Contains more PhosphorusPhosphorus +911.1%
Contains more ManganeseManganese +2198.3%
Contains more SeleniumSelenium +16200%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +811.1%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +744.8%
Contains more Vitamin B2Vitamin B2 +247.2%
Contains more Vitamin B3Vitamin B3 +2075.8%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +245.3%
Contains more CholineCholine +239.5%
~equal in Vitamin E ~0.61mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Pomegranate Khorasan wheat DV% diff.
Selenium 0.5µg 81.5µg 147%
Manganese 0.119mg 2.735mg 114%
Phosphorus 36mg 364mg 47%
Iron 0.3mg 3.77mg 43%
Vitamin B1 0.067mg 0.566mg 42%
Copper 0.158mg 0.506mg 39%
Vitamin B3 0.293mg 6.375mg 38%
Zinc 0.35mg 3.68mg 30%
Magnesium 12mg 130mg 28%
Fiber 4g 11.1g 28%
Protein 1.67g 14.54g 26%
Starch 52.41g 22%
Carbs 18.7g 70.58g 17%
Vitamin B6 0.075mg 0.259mg 14%
Calories 83kcal 337kcal 13%
Vitamin K 16.4µg 1.8µg 12%
Vitamin B5 0.377mg 0.949mg 11%
Vitamin C 10.2mg 0mg 11%
Folate 38µg 10%
Vitamin B2 0.053mg 0.184mg 10%
Potassium 236mg 403mg 5%
Polyunsaturated fat 0.079g 0.621g 4%
Choline 7.6mg 25.8mg 3%
Calcium 10mg 22mg 1%
Fats 1.17g 2.13g 1%
Net carbs 14.7g 59.48g N/A
Sugar 13.67g 7.84g N/A
Sodium 3mg 5mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.6mg 0.61mg 0%
Trans fat 0g 0.005g N/A
Saturated fat 0.12g 0.196g 0%
Monounsaturated fat 0.093g 0.213g 0%
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +604%
Contains more ProteinProtein +770.7%
Contains more FatsFats +82.1%
Contains more CarbsCarbs +277.4%
Contains more OtherOther +217%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -38.8%
Contains more Mono. FatMonounsaturated fat +129%
Contains more Poly. FatPolyunsaturated fat +686.1%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.