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  6. Potato vs. Pomegranate

Potato vs. Pomegranate — In-Depth Nutrition Comparison

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How are potatoes and pomegranate different?

  • Potatoes are richer in vitamin B6, vitamin C, iron, and potassium, while pomegranate is higher in vitamin K, fiber, folate, and copper.
  • Potatoes cover your daily need for vitamin B6, 17% more than pomegranate.
  • Potatoes contain 4 times more vitamin B3 than pomegranate. Potatoes contain 1.061mg of vitamin B3, while pomegranate contains 0.293mg.

Potatoes, flesh, and skin, raw and Pomegranates, raw types were used in this article.

Infographic

Potato vs Pomegranate 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.
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +80.1%
Contains more IronIron +170%
Contains more PhosphorusPhosphorus +58.3%
Contains more ManganeseManganese +68.1%
Contains more CopperCopper +43.6%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +25%

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.
Potato
Potato
5
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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%
Contains more Vitamin CVitamin C +93.1%
Contains more Vitamin B1Vitamin B1 +20.9%
Contains more Vitamin B3Vitamin B3 +262.1%
Contains more Vitamin B6Vitamin B6 +297.3%
Contains more CholineCholine +59.2%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B5Vitamin B5 +27.8%
Contains more Vitamin KVitamin K +720%
Contains more FolateFolate +153.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Pomegranate DV% diff.
Vitamin B6 0.298mg 0.075mg 17%
Vitamin K 2µg 16.4µg 12%
Vitamin C 19.7mg 10.2mg 11%
Fiber 2.1g 4g 8%
Starch 15.29g 6%
Folate 15µg 38µg 6%
Potassium 425mg 236mg 6%
Iron 0.81mg 0.3mg 6%
Vitamin B3 1.061mg 0.293mg 5%
Copper 0.11mg 0.158mg 5%
Manganese 0.2mg 0.119mg 4%
Vitamin E 0.01mg 0.6mg 4%
Magnesium 23mg 12mg 3%
Phosphorus 57mg 36mg 3%
Vitamin B2 0.032mg 0.053mg 2%
Vitamin B5 0.295mg 0.377mg 2%
Fats 0.09g 1.17g 2%
Protein 2.05g 1.67g 1%
Choline 12.1mg 7.6mg 1%
Vitamin B1 0.081mg 0.067mg 1%
Calories 77kcal 83kcal 0%
Net carbs 15.39g 14.7g N/A
Carbs 17.49g 18.7g 0%
Calcium 12mg 10mg 0%
Sugar 0.82g 13.67g N/A
Zinc 0.3mg 0.35mg 0%
Sodium 6mg 3mg 0%
Selenium 0.4µg 0.5µg 0%
Saturated fat 0.025g 0.12g 0%
Monounsaturated fat 0.002g 0.093g 0%
Polyunsaturated fat 0.042g 0.079g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +22.8%
Contains more OtherOther +111.3%
Contains more FatsFats +1200%
~equal in Carbs ~18.7g
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +4550%
Contains more Poly. FatPolyunsaturated fat +88.1%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.