Pomegranate vs. Flour — In-Depth Nutrition Comparison
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What are the differences between pomegranate and flour?
- Pomegranate is higher in vitamin K and vitamin C, yet flour is higher in selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, and phosphorus.
- Flour's daily need coverage for selenium is 61% more.
We used Pomegranates, raw and Wheat flour, white, all-purpose, enriched, bleached types in this article.
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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.
| Contains more PotassiumPotassium | +120.6% |
| Contains more MagnesiumMagnesium | +83.3% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +1446.7% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +473.1% |
| Contains more SeleniumSelenium | +6680% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin B6Vitamin B6 | +70.5% |
| Contains more Vitamin KVitamin K | +5366.7% |
| Contains more Vitamin B1Vitamin B1 | +1071.6% |
| Contains more Vitamin B2Vitamin B2 | +832.1% |
| Contains more Vitamin B3Vitamin B3 | +1915% |
| Contains more Vitamin B5Vitamin B5 | +16.2% |
| Contains more FolateFolate | +381.6% |
| Contains more CholineCholine | +36.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more FatsFats | +19.4% |
| Contains more WaterWater | +553.8% |
| Contains more OtherOther | +15.2% |
| Contains more ProteinProtein | +518.6% |
| Contains more CarbsCarbs | +308.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
| Contains less Sat. FatSaturated fat | -22.6% |
| Contains more Poly. FatPolyunsaturated fat | +422.8% |
~equal in
Monounsaturated fat
~0.087g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.5µg | 33.9µg | 61% |
| Vitamin B1 | 0.067mg | 0.785mg | 60% |
| Iron | 0.3mg | 4.64mg | 54% |
| Folate | 38µg | 183µg | 36% |
| Vitamin B3 | 0.293mg | 5.904mg | 35% |
| Vitamin B2 | 0.053mg | 0.494mg | 34% |
| Manganese | 0.119mg | 0.682mg | 24% |
| Carbs | 18.7g | 76.31g | 19% |
| Protein | 1.67g | 10.33g | 17% |
| Calories | 83kcal | 364kcal | 14% |
| Vitamin K | 16.4µg | 0.3µg | 13% |
| Vitamin C | 10.2mg | 0mg | 11% |
| Phosphorus | 36mg | 108mg | 10% |
| Fiber | 4g | 2.7g | 5% |
| Vitamin E | 0.6mg | 0.06mg | 4% |
| Potassium | 236mg | 107mg | 4% |
| Zinc | 0.35mg | 0.7mg | 3% |
| Copper | 0.158mg | 0.144mg | 2% |
| Polyunsaturated fat | 0.079g | 0.413g | 2% |
| Magnesium | 12mg | 22mg | 2% |
| Vitamin B6 | 0.075mg | 0.044mg | 2% |
| Choline | 7.6mg | 10.4mg | 1% |
| Calcium | 10mg | 15mg | 1% |
| Vitamin B5 | 0.377mg | 0.438mg | 1% |
| Fats | 1.17g | 0.98g | 0% |
| Net carbs | 14.7g | 73.61g | N/A |
| Sugar | 13.67g | 0.27g | N/A |
| Sodium | 3mg | 2mg | 0% |
| Saturated fat | 0.12g | 0.155g | 0% |
| Monounsaturated fat | 0.093g | 0.087g | 0% |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
46%
Minerals Daily Need Coverage Score
14%
59%
Comparison summary
Which food is lower in Saturated fat?
Pomegranate is lower in Saturated fat (difference - 0.035g)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 13.4g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Flour is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.