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Shortbread vs. Pomegranate — In-Depth Nutrition Comparison

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How are shortbread and pomegranate different?

  • Shortbread is richer in iron, vitamin B1, vitamin B2, vitamin B3, vitamin E, and manganese, while pomegranate is higher in vitamin C and fiber.
  • Shortbread covers your daily need for saturated fat, 40% more than pomegranate.
  • Shortbread contains 118 times more sodium than pomegranate. Shortbread contains 353mg of sodium, while pomegranate contains 3mg.

Cookies, shortbread, commercially prepared, plain and Pomegranates, raw types were used in this article.

Infographic

Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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 +16.7%
Contains more CalciumCalcium +30%
Contains more IronIron +893.3%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +83.3%
Contains more ManganeseManganese +230.3%
Contains more SeleniumSelenium +1140%
Contains more PotassiumPotassium +168.2%
Contains more CopperCopper +75.6%
Contains less SodiumSodium -99.2%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 EVitamin E +306.7%
Contains more Vitamin B1Vitamin B1 +426.9%
Contains more Vitamin B2Vitamin B2 +492.5%
Contains more Vitamin B3Vitamin B3 +1017.7%
Contains more FolateFolate +113.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin KVitamin K +49.1%
Contains more CholineCholine +744.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +221.6%
Contains more FatsFats +2141%
Contains more CarbsCarbs +241.1%
Contains more OtherOther +94.3%
Contains more WaterWater +2064.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +7112.9%
Contains more Poly. FatPolyunsaturated fat +10439.2%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shortbread Pomegranate DV% diff.
Polyunsaturated fat 8.326g 0.079g 55%
Fats 26.22g 1.17g 39%
Saturated fat 8.105g 0.12g 36%
Iron 2.98mg 0.3mg 34%
Vitamin B1 0.353mg 0.067mg 24%
Calories 514kcal 83kcal 22%
Vitamin B2 0.314mg 0.053mg 20%
Vitamin B3 3.275mg 0.293mg 19%
Starch 40.47g 17%
Monounsaturated fat 6.708g 0.093g 17%
Sodium 353mg 3mg 15%
Carbs 63.78g 18.7g 15%
Manganese 0.393mg 0.119mg 12%
Vitamin E 2.44mg 0.6mg 12%
Folate 81µg 38µg 11%
Fiber 1.3g 4g 11%
Vitamin C 0mg 10.2mg 11%
Selenium 6.2µg 0.5µg 10%
Copper 0.09mg 0.158mg 8%
Protein 5.37g 1.67g 7%
Vitamin K 11µg 16.4µg 5%
Phosphorus 66mg 36mg 4%
Potassium 88mg 236mg 4%
Choline 0.9mg 7.6mg 1%
Zinc 0.49mg 0.35mg 1%
Vitamin B5 0.321mg 0.377mg 1%
Net carbs 62.48g 14.7g N/A
Magnesium 14mg 12mg 0%
Calcium 13mg 10mg 0%
Sugar 21.65g 13.67g N/A
Vitamin B6 0.071mg 0.075mg 0%
Trans fat 0.714g 0g N/A
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread 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
30%
Shortbread
15%
Pomegranate
Minerals Daily Need Coverage Score
34%
Shortbread
14%
Pomegranate

Comparison summary

Which food is lower in glycemic index?
Shortbread
Shortbread is lower in glycemic index (difference - 64)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $1)
Which food is richer in minerals?
Shortbread
Shortbread is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 7.98g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 350mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 7.985g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.