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Shallot vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between shallot and pomegranate

  • Shallot has more vitamin B6, iron, and manganese; however, pomegranate is higher in vitamin K and copper.
  • Shallot covers your daily need for vitamin B6, 21% more than pomegranate.
  • Shallot has 4 times more iron than pomegranate. While shallot has 1.2mg of iron, pomegranate has only 0.3mg.

These are the specific foods used in this comparison Shallots, raw and Pomegranates, raw.

Infographic

Shallot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 +75%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +41.5%
Contains more IronIron +300%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +145.4%
Contains more SeleniumSelenium +140%
Contains more CopperCopper +79.5%
Contains less SodiumSodium -75%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 B6Vitamin B6 +360%
Contains more CholineCholine +48.7%
Contains more Vitamin CVitamin C +27.5%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin KVitamin K +1950%
Contains more FolateFolate +11.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +49.7%
Contains more OtherOther +50.9%
Contains more FatsFats +1070%
Contains more CarbsCarbs +11.3%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -85.8%
Contains more Mono. FatMonounsaturated fat +564.3%
Contains more Poly. FatPolyunsaturated fat +102.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shallot Pomegranate DV% diff.
Vitamin B6 0.345mg 0.075mg 21%
Vitamin K 0.8µg 16.4µg 13%
Iron 1.2mg 0.3mg 11%
Copper 0.088mg 0.158mg 8%
Manganese 0.292mg 0.119mg 8%
Vitamin E 0.04mg 0.6mg 4%
Phosphorus 60mg 36mg 3%
Calcium 37mg 10mg 3%
Potassium 334mg 236mg 3%
Vitamin B2 0.02mg 0.053mg 3%
Fiber 3.2g 4g 3%
Vitamin B5 0.29mg 0.377mg 2%
Protein 2.5g 1.67g 2%
Magnesium 21mg 12mg 2%
Vitamin C 8mg 10.2mg 2%
Fats 0.1g 1.17g 2%
Folate 34µg 38µg 1%
Choline 11.3mg 7.6mg 1%
Vitamin B3 0.2mg 0.293mg 1%
Calories 72kcal 83kcal 1%
Vitamin B1 0.06mg 0.067mg 1%
Selenium 1.2µg 0.5µg 1%
Carbs 16.8g 18.7g 1%
Net carbs 13.6g 14.7g N/A
Sugar 7.87g 13.67g N/A
Zinc 0.4mg 0.35mg 0%
Sodium 12mg 3mg 0%
Saturated fat 0.017g 0.12g 0%
Monounsaturated fat 0.014g 0.093g 0%
Polyunsaturated fat 0.039g 0.079g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 0%

Which food is preferable for your diet?

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

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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
14%
Shallot
15%
Pomegranate
Minerals Daily Need Coverage Score
21%
Shallot
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Shallot
Shallot is lower in Sugar (difference - 5.8g)
Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 0.103g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 30)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.7)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.