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  6. Pomegranate vs. White bread

Pomegranate vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between pomegranate and white bread

  • Pomegranate is higher in vitamin K, yet white bread is higher in iron, selenium, vitamin B1, vitamin B3, folate, manganese, vitamin B2, and calcium.
  • White bread covers your daily iron needs 41% more than pomegranate.
  • Pomegranate contains 82 times more vitamin K than white bread. While pomegranate contains 16.4µg of vitamin K, white bread contains only 0.2µg.
  • The amount of sodium in pomegranate is lower.

Food varieties used in this article are Pomegranates, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Pomegranate vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +87.3%
Contains more CopperCopper +56.4%
Contains less SodiumSodium -99.4%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +1340%
Contains more IronIron +1103.3%
Contains more ZincZinc +111.4%
Contains more PhosphorusPhosphorus +172.2%
Contains more ManganeseManganese +350.4%
Contains more SeleniumSelenium +4300%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +172.7%
Contains more Vitamin KVitamin K +8100%
Contains more Vitamin B1Vitamin B1 +695.5%
Contains more Vitamin B2Vitamin B2 +358.5%
Contains more Vitamin B3Vitamin B3 +1531.4%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more Vitamin B6Vitamin B6 +16%
Contains more FolateFolate +192.1%
Contains more CholineCholine +92.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate White bread DV% diff.
Iron 0.3mg 3.61mg 41%
Vitamin B1 0.067mg 0.533mg 39%
Selenium 0.5µg 22µg 39%
Vitamin B3 0.293mg 4.78mg 28%
Sodium 3mg 490mg 21%
Manganese 0.119mg 0.536mg 18%
Folate 38µg 111µg 18%
Vitamin B2 0.053mg 0.243mg 15%
Starch 37.17g 15%
Vitamin K 16.4µg 0.2µg 14%
Protein 1.67g 8.85g 14%
Calcium 10mg 144mg 13%
Vitamin C 10.2mg 0mg 11%
Polyunsaturated fat 0.079g 1.602g 10%
Carbs 18.7g 49.42g 10%
Calories 83kcal 266kcal 9%
Phosphorus 36mg 98mg 9%
Copper 0.158mg 0.101mg 6%
Fiber 4g 2.7g 5%
Zinc 0.35mg 0.74mg 4%
Fructose 2.43g 3%
Potassium 236mg 126mg 3%
Vitamin B5 0.377mg 0.536mg 3%
Magnesium 12mg 23mg 3%
Vitamin E 0.6mg 0.22mg 3%
Fats 1.17g 3.33g 3%
Saturated fat 0.12g 0.698g 3%
Monounsaturated fat 0.093g 0.599g 1%
Vitamin B6 0.075mg 0.087mg 1%
Choline 7.6mg 14.6mg 1%
Net carbs 14.7g 46.72g N/A
Sugar 13.67g 5.67g N/A
Trans fat 0g 0.027g N/A
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +114%
Contains more ProteinProtein +429.9%
Contains more FatsFats +184.6%
Contains more CarbsCarbs +164.3%
Contains more OtherOther +273.6%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Mono. FatMonounsaturated fat +544.1%
Contains more Poly. FatPolyunsaturated fat +1927.8%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.