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  6. Rice vs. Pomegranate

Rice vs. Pomegranate — In-Depth Nutrition Comparison

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Differences between rice and pomegranate

  • Rice has more manganese, selenium, iron, vitamin B1, and vitamin B3, while pomegranate has more fiber, vitamin K, vitamin C, copper, and potassium.
  • Rice's daily need coverage for manganese is 15% higher.
  • Pomegranate contains 15 times less selenium than rice. Rice contains 7.5µg of selenium, while pomegranate contains 0.5µg.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Pomegranates, raw.

Infographic

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.
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 IronIron +300%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +19.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +296.6%
Contains more SeleniumSelenium +1400%
Contains more PotassiumPotassium +574.3%
Contains more CopperCopper +129%
~equal in Magnesium ~12mg
~equal in Calcium ~10mg

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.
Rice
Rice
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% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +143.3%
Contains more Vitamin B3Vitamin B3 +403.8%
Contains more Vitamin B6Vitamin B6 +24%
Contains more FolateFolate +52.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B2Vitamin B2 +307.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +261.9%
~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 Rice Pomegranate DV% diff.
Manganese 0.472mg 0.119mg 15%
Vitamin K 0µg 16.4µg 14%
Fiber 0.4g 4g 14%
Selenium 7.5µg 0.5µg 13%
Vitamin C 0mg 10.2mg 11%
Iron 1.2mg 0.3mg 11%
Copper 0.069mg 0.158mg 10%
Vitamin B1 0.163mg 0.067mg 8%
Vitamin B3 1.476mg 0.293mg 7%
Potassium 35mg 236mg 6%
Folate 58µg 38µg 5%
Vitamin E 0.04mg 0.6mg 4%
Carbs 28.17g 18.7g 3%
Vitamin B2 0.013mg 0.053mg 3%
Protein 2.69g 1.67g 2%
Calories 130kcal 83kcal 2%
Phosphorus 43mg 36mg 1%
Zinc 0.49mg 0.35mg 1%
Vitamin B6 0.093mg 0.075mg 1%
Fats 0.28g 1.17g 1%
Choline 2.1mg 7.6mg 1%
Net carbs 27.77g 14.7g N/A
Magnesium 12mg 12mg 0%
Calcium 10mg 10mg 0%
Sugar 0.05g 13.67g N/A
Sodium 1mg 3mg 0%
Vitamin B5 0.39mg 0.377mg 0%
Saturated fat 0.077g 0.12g 0%
Monounsaturated fat 0.088g 0.093g 0%
Polyunsaturated fat 0.076g 0.079g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +61.1%
Contains more CarbsCarbs +50.6%
Contains more FatsFats +317.9%
Contains more WaterWater +13.9%
Contains more OtherOther +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -35.8%
~equal in Monounsaturated fat ~0.093g
~equal in Polyunsaturated fat ~0.079g

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.