Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pomegranate vs. White chocolate — In-Depth Nutrition Comparison

Compare

Summary of differences between pomegranate and white chocolate

  • Pomegranate has more fiber, copper, vitamin C, and folate; however, white chocolate is higher in vitamin B12, phosphorus, calcium, vitamin B2, and selenium.
  • White chocolate covers your daily need for saturated fat, 96% more than pomegranate.
  • Pomegranate has 20 times more vitamin C than white chocolate. While pomegranate has 10.2mg of vitamin C, white chocolate has only 0.5mg.
  • Pomegranate has less saturated fat.

These are the specific foods used in this comparison Pomegranates, raw and Candies, white chocolate.

Infographic

Pomegranate vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more IronIron +25%
Contains more CopperCopper +163.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +1387.5%
Contains more CalciumCalcium +1890%
Contains more PotassiumPotassium +21.2%
Contains more ZincZinc +111.4%
Contains more PhosphorusPhosphorus +388.9%
Contains more SeleniumSelenium +800%
~equal in Magnesium ~12mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +1940%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more Vitamin KVitamin K +80.2%
Contains more FolateFolate +442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B2Vitamin B2 +432.1%
Contains more Vitamin B3Vitamin B3 +154.3%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +288.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.063mg

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +5894.6%
Contains more ProteinProtein +251.5%
Contains more FatsFats +2642.7%
Contains more CarbsCarbs +216.8%
Contains more OtherOther +183%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +9681.7%
Contains more Poly. FatPolyunsaturated fat +1182.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate White chocolate
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate White chocolate DV% diff.
Saturated fat 0.12g 19.412g 88%
Fats 1.17g 32.09g 48%
Calories 83kcal 539kcal 23%
Monounsaturated fat 0.093g 9.097g 23%
Vitamin B12 0µg 0.56µg 23%
Phosphorus 36mg 176mg 20%
Calcium 10mg 199mg 19%
Vitamin B2 0.053mg 0.282mg 18%
Fiber 4g 0.2g 15%
Carbs 18.7g 59.24g 14%
Copper 0.158mg 0.06mg 11%
Vitamin C 10.2mg 0.5mg 11%
Folate 38µg 7µg 8%
Protein 1.67g 5.87g 8%
Cholesterol 0mg 21mg 7%
Selenium 0.5µg 4.5µg 7%
Vitamin K 16.4µg 9.1µg 6%
Polyunsaturated fat 0.079g 1.013g 6%
Vitamin B5 0.377mg 0.608mg 5%
Manganese 0.119mg 0.008mg 5%
Zinc 0.35mg 0.74mg 4%
Choline 7.6mg 29.5mg 4%
Sodium 3mg 90mg 4%
Vitamin B3 0.293mg 0.745mg 3%
Vitamin E 0.6mg 0.96mg 2%
Vitamin A 0µg 9µg 1%
Vitamin B6 0.075mg 0.056mg 1%
Iron 0.3mg 0.24mg 1%
Potassium 236mg 286mg 1%
Net carbs 14.7g 59.04g N/A
Magnesium 12mg 12mg 0%
Sugar 13.67g 59g N/A
Vitamin B1 0.067mg 0.063mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate White chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Pomegranate
22%
White chocolate
Minerals Daily Need Coverage Score
14%
Pomegranate
26%
White chocolate

Comparison summary

Which food is richer in minerals?
White chocolate
White chocolate is relatively richer in minerals
Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 41)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 45.33g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 87mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 19.292g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1.5)
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.

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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.