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

Flax seeds vs. Pomegranate — In-Depth Nutrition Comparison

Compare

What are the main differences between flax seeds and pomegranate?

  • Pomegranate has less vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 131% higher.
  • Flax seeds have 51 times more selenium than pomegranate. Flax seeds have 25.4µg of selenium, while pomegranate has 0.5µg.

We used Seeds, flaxseed and Pomegranates, raw types in this comparison.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +3166.7%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +244.5%
Contains more IronIron +1810%
Contains more CopperCopper +672.2%
Contains more ZincZinc +1140%
Contains more PhosphorusPhosphorus +1683.3%
Contains more ManganeseManganese +1985.7%
Contains more SeleniumSelenium +4980%
Contains less SodiumSodium -90%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +2353.7%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B3Vitamin B3 +951.2%
Contains more Vitamin B5Vitamin B5 +161.3%
Contains more Vitamin B6Vitamin B6 +530.7%
Contains more FolateFolate +128.9%
Contains more CholineCholine +935.5%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin EVitamin E +93.5%
Contains more Vitamin KVitamin K +281.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Pomegranate DV% diff.
Polyunsaturated fat 28.73g 0.079g 191%
Vitamin B1 1.644mg 0.067mg 131%
Copper 1.22mg 0.158mg 118%
Manganese 2.482mg 0.119mg 103%
Fiber 27.3g 4g 93%
Magnesium 392mg 12mg 90%
Phosphorus 642mg 36mg 87%
Iron 5.73mg 0.3mg 68%
Fats 42.16g 1.17g 63%
Selenium 25.4µg 0.5µg 45%
Zinc 4.34mg 0.35mg 36%
Protein 18.29g 1.67g 33%
Vitamin B6 0.473mg 0.075mg 31%
Calcium 255mg 10mg 25%
Calories 534kcal 83kcal 23%
Monounsaturated fat 7.527g 0.093g 19%
Potassium 813mg 236mg 17%
Vitamin B3 3.08mg 0.293mg 17%
Saturated fat 3.663g 0.12g 16%
Choline 78.7mg 7.6mg 13%
Folate 87µg 38µg 12%
Vitamin B5 0.985mg 0.377mg 12%
Vitamin C 0.6mg 10.2mg 11%
Vitamin K 4.3µg 16.4µg 10%
Vitamin B2 0.161mg 0.053mg 8%
Carbs 28.88g 18.7g 3%
Vitamin E 0.31mg 0.6mg 2%
Sodium 30mg 3mg 1%
Net carbs 1.58g 14.7g N/A
Sugar 1.55g 13.67g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +995.2%
Contains more FatsFats +3503.4%
Contains more CarbsCarbs +54.4%
Contains more OtherOther +600%
Contains more WaterWater +1019.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +7993.5%
Contains more Poly. FatPolyunsaturated fat +36267.1%
Contains less Sat. FatSaturated fat -96.7%

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.