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  6. Soup beans vs. Pomegranate

Soup beans vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between Soup beans and Pomegranate

  • Soup beans have more Iron, Selenium, Vitamin A RAE, and Manganese, however, Pomegranate is higher in Vitamin C, Vitamin B5, and Folate.
  • Soup beans covers your daily need of Sodium 17% more than Pomegranate.
  • Pomegranate has less Sodium.

These are the specific foods used in this comparison Soup, bean with ham, canned, chunky, ready-to-serve and Pomegranates, raw.

Infographic

Soup beans 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.
Soup beans
Soup beans
8
:
2
Pomegranate
Pomegranate
Contains more Calcium +220%
Contains more Iron +343.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +63.9%
Contains more Zinc +25.7%
Contains more Manganese +143.7%
Contains more Selenium +1280%
Contains more Potassium +34.9%
Contains less Sodium -99.3%
Equal in Copper - 0.158
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +220%
Contains more Iron +343.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +63.9%
Contains more Zinc +25.7%
Contains more Manganese +143.7%
Contains more Selenium +1280%
Contains more Potassium +34.9%
Contains less Sodium -99.3%
Equal in Copper - 0.158

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.
Soup beans
Soup beans
4
:
8
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +138.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +466.7%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +842.5%
Contains more Vitamin B6 +50%
Contains more Folate +216.7%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +138.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +466.7%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +842.5%
Contains more Vitamin B6 +50%
Contains more Folate +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soup beans
Soup beans
4
:
1
Pomegranate
Pomegranate
Contains more Protein +210.8%
Contains more Fats +199.1%
Contains more Other +186.8%
Contains more Carbs +67.6%
Equal in Water - 77.93
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Pomegranate
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 Protein +210.8%
Contains more Fats +199.1%
Contains more Other +186.8%
Contains more Carbs +67.6%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soup beans
Soup beans
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +1598.9%
Contains more Polyunsaturated fat +393.7%
Contains less Saturated Fat -91.2%
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +1598.9%
Contains more Polyunsaturated fat +393.7%
Contains less Saturated Fat -91.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soup beans Pomegranate Opinion
Net carbs 6.56g 14.7g Pomegranate
Protein 5.19g 1.67g Soup beans
Fats 3.5g 1.17g Soup beans
Carbs 11.16g 18.7g Pomegranate
Calories 95kcal 83kcal Soup beans
Sugar 13.67g Soup beans
Fiber 4.6g 4g Soup beans
Calcium 32mg 10mg Soup beans
Iron 1.33mg 0.3mg Soup beans
Magnesium 19mg 12mg Soup beans
Phosphorus 59mg 36mg Soup beans
Potassium 175mg 236mg Pomegranate
Sodium 400mg 3mg Pomegranate
Zinc 0.44mg 0.35mg Soup beans
Copper 0.16mg 0.158mg Soup beans
Manganese 0.29mg 0.119mg Soup beans
Selenium 6.9µg 0.5µg Soup beans
Vitamin A 1626IU 0IU Soup beans
Vitamin A RAE 81µg 0µg Soup beans
Vitamin E 0.6mg Pomegranate
Vitamin C 1.8mg 10.2mg Pomegranate
Vitamin B1 0.06mg 0.067mg Pomegranate
Vitamin B2 0.06mg 0.053mg Soup beans
Vitamin B3 0.7mg 0.293mg Soup beans
Vitamin B5 0.04mg 0.377mg Pomegranate
Vitamin B6 0.05mg 0.075mg Pomegranate
Folate 12µg 38µg Pomegranate
Vitamin B12 0.03µg 0µg Soup beans
Vitamin K 16.4µg Pomegranate
Cholesterol 9mg 0mg Pomegranate
Saturated Fat 1.37g 0.12g Pomegranate
Monounsaturated Fat 1.58g 0.093g Soup beans
Polyunsaturated fat 0.39g 0.079g Soup beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Soup beans
16%
Pomegranate
Minerals Daily Need Coverage Score
31%
Soup beans
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Soup beans
Soup beans is lower in glycemic index (difference - 64)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $1)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 397mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 1.25g)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.