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  6. Pomegranate vs. Whey

Pomegranate vs. Whey — In-Depth Nutrition Comparison

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Significant differences between pomegranate and whey

  • Pomegranate has more copper, fiber, vitamin K, vitamin C, folate, and manganese; however, whey is richer in vitamin B12 and vitamin B2.
  • Pomegranate covers your daily copper needs 17% more than whey.

Specific food types used in this comparison are Pomegranates, raw and Whey, sweet, fluid.

Infographic

Pomegranate vs Whey 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%
Whey
Whey
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +46.6%
Contains more IronIron +400%
Contains more CopperCopper +3850%
Contains more ZincZinc +169.2%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +11800%
Contains more CalciumCalcium +370%
Contains more PhosphorusPhosphorus +27.8%
Contains more SeleniumSelenium +280%

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%
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +10100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +86.1%
Contains more Vitamin B3Vitamin B3 +295.9%
Contains more Vitamin B6Vitamin B6 +141.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +198.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +110.5%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.383mg

All nutrients comparison - raw data values

Nutrient Pomegranate Whey DV% diff.
Copper 0.158mg 0.004mg 17%
Fiber 4g 0g 16%
Vitamin K 16.4µg 0µg 14%
Vitamin B12 0µg 0.28µg 12%
Vitamin C 10.2mg 0.1mg 11%
Folate 38µg 1µg 9%
Vitamin B2 0.053mg 0.158mg 8%
Carbs 18.7g 5.14g 5%
Manganese 0.119mg 0.001mg 5%
Vitamin E 0.6mg 0mg 4%
Calcium 10mg 47mg 4%
Calories 83kcal 27kcal 3%
Vitamin B6 0.075mg 0.031mg 3%
Selenium 0.5µg 1.9µg 3%
Vitamin B1 0.067mg 0.036mg 3%
Iron 0.3mg 0.06mg 3%
Zinc 0.35mg 0.13mg 2%
Choline 7.6mg 16mg 2%
Protein 1.67g 0.85g 2%
Potassium 236mg 161mg 2%
Sodium 3mg 54mg 2%
Phosphorus 36mg 46mg 1%
Cholesterol 0mg 2mg 1%
Saturated fat 0.12g 0.23g 1%
Fats 1.17g 0.36g 1%
Magnesium 12mg 8mg 1%
Vitamin B3 0.293mg 0.074mg 1%
Net carbs 14.7g 5.14g N/A
Sugar 13.67g 5.14g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.377mg 0.383mg 0%
Monounsaturated fat 0.093g 0.1g 0%
Polyunsaturated fat 0.079g 0.011g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +96.5%
Contains more FatsFats +225%
Contains more CarbsCarbs +263.8%
Contains more WaterWater +19.5%
~equal in Other ~0.53g

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -47.8%
Contains more Poly. FatPolyunsaturated fat +618.2%
~equal in Monounsaturated fat ~0.1g

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.