Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Pomegranate

Brown rice vs. Pomegranate — In-Depth Nutrition Comparison

Compare

Summary of differences between brown rice and pomegranate

  • Brown rice has more manganese, vitamin B3, selenium, phosphorus, vitamin B1, and magnesium; however, pomegranate is higher in vitamin K, vitamin C, fiber, and folate.
  • Brown rice covers your daily need for manganese, 37% more than pomegranate.
  • Brown rice has 12 times more selenium than pomegranate. While brown rice has 5.8µg of selenium, pomegranate has only 0.5µg.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Pomegranates, raw.

Infographic

Brown rice vs Pomegranate 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +225%
Contains more IronIron +86.7%
Contains more ZincZinc +102.9%
Contains more PhosphorusPhosphorus +186.1%
Contains more ManganeseManganese +718.5%
Contains more SeleniumSelenium +1060%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +174.4%
Contains more CopperCopper +49.1%
Contains less SodiumSodium -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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +165.7%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +774.1%
Contains more Vitamin B6Vitamin B6 +64%
Contains more CholineCholine +21.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +252.9%
Contains more Vitamin KVitamin K +8100%
Contains more FolateFolate +322.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.377mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Pomegranate DV% diff.
Manganese 0.974mg 0.119mg 37%
Vitamin B3 2.561mg 0.293mg 14%
Vitamin K 0.2µg 16.4µg 14%
Vitamin C 0mg 10.2mg 11%
Starch 24.79g 10%
Selenium 5.8µg 0.5µg 10%
Phosphorus 103mg 36mg 10%
Fiber 1.6g 4g 10%
Vitamin B1 0.178mg 0.067mg 9%
Folate 9µg 38µg 7%
Copper 0.106mg 0.158mg 6%
Magnesium 39mg 12mg 6%
Potassium 86mg 236mg 4%
Vitamin B6 0.123mg 0.075mg 4%
Iron 0.56mg 0.3mg 3%
Zinc 0.71mg 0.35mg 3%
Vitamin E 0.17mg 0.6mg 3%
Carbs 25.58g 18.7g 2%
Polyunsaturated fat 0.366g 0.079g 2%
Protein 2.74g 1.67g 2%
Calories 123kcal 83kcal 2%
Saturated fat 0.26g 0.12g 1%
Monounsaturated fat 0.369g 0.093g 1%
Vitamin B2 0.069mg 0.053mg 1%
Calcium 3mg 10mg 1%
Fats 0.97g 1.17g 0%
Net carbs 23.98g 14.7g N/A
Sugar 0.24g 13.67g N/A
Sodium 4mg 3mg 0%
Vitamin B5 0.38mg 0.377mg 0%
Choline 9.2mg 7.6mg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +64.1%
Contains more CarbsCarbs +36.8%
Contains more FatsFats +20.6%
Contains more WaterWater +10.9%
Contains more OtherOther +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 more Mono. FatMonounsaturated fat +296.8%
Contains more Poly. FatPolyunsaturated fat +363.3%
Contains less Sat. FatSaturated fat -53.8%

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.