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  6. Soybean raw vs. Pomegranate

Soybean raw vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between Soybean raw and Pomegranate

  • Soybean raw is richer than Pomegranate in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Magnesium, Vitamin B2, Potassium, and Zinc.
  • Daily need coverage for Iron from Soybean raw is 193% higher.
  • Soybean raw contains 23 times more Magnesium than Pomegranate. Soybean raw contains 280mg of Magnesium, while Pomegranate contains 12mg.

Food types used in this article are Soybeans, mature seeds, raw and Pomegranates, raw.

Infographic

Soybean raw 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.
Soybean raw
Soybean raw
10
:
0
Pomegranate
Pomegranate
Contains more Calcium +2670%
Contains more Iron +5133.3%
Contains more Magnesium +2233.3%
Contains more Phosphorus +1855.6%
Contains more Potassium +661.4%
Contains less Sodium -33.3%
Contains more Zinc +1297.1%
Contains more Copper +949.4%
Contains more Manganese +2015.1%
Contains more Selenium +3460%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +2670%
Contains more Iron +5133.3%
Contains more Magnesium +2233.3%
Contains more Phosphorus +1855.6%
Contains more Potassium +661.4%
Contains less Sodium -33.3%
Contains more Zinc +1297.1%
Contains more Copper +949.4%
Contains more Manganese +2015.1%
Contains more Selenium +3460%

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.
Soybean raw
Soybean raw
9
:
1
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin E +41.7%
Contains more Vitamin B1 +1204.5%
Contains more Vitamin B2 +1541.5%
Contains more Vitamin B3 +453.9%
Contains more Vitamin B5 +110.3%
Contains more Vitamin B6 +402.7%
Contains more Folate +886.8%
Contains more Vitamin K +186.6%
Contains more Vitamin C +70%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 E +41.7%
Contains more Vitamin B1 +1204.5%
Contains more Vitamin B2 +1541.5%
Contains more Vitamin B3 +453.9%
Contains more Vitamin B5 +110.3%
Contains more Vitamin B6 +402.7%
Contains more Folate +886.8%
Contains more Vitamin K +186.6%
Contains more Vitamin C +70%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Pomegranate
Pomegranate
Contains more Protein +2085%
Contains more Fats +1604.3%
Contains more Carbs +61.3%
Contains more Other +818.9%
Contains more Water +812.5%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +2085%
Contains more Fats +1604.3%
Contains more Carbs +61.3%
Contains more Other +818.9%
Contains more Water +812.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +4635.5%
Contains more Polyunsaturated fat +14146.8%
Contains less Saturated Fat -95.8%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +4635.5%
Contains more Polyunsaturated fat +14146.8%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Pomegranate Opinion
Net carbs 20.86g 14.7g Soybean raw
Protein 36.49g 1.67g Soybean raw
Fats 19.94g 1.17g Soybean raw
Carbs 30.16g 18.7g Soybean raw
Calories 446kcal 83kcal Soybean raw
Sugar 7.33g 13.67g Soybean raw
Fiber 9.3g 4g Soybean raw
Calcium 277mg 10mg Soybean raw
Iron 15.7mg 0.3mg Soybean raw
Magnesium 280mg 12mg Soybean raw
Phosphorus 704mg 36mg Soybean raw
Potassium 1797mg 236mg Soybean raw
Sodium 2mg 3mg Soybean raw
Zinc 4.89mg 0.35mg Soybean raw
Copper 1.658mg 0.158mg Soybean raw
Manganese 2.517mg 0.119mg Soybean raw
Selenium 17.8µg 0.5µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.6mg Soybean raw
Vitamin C 6mg 10.2mg Pomegranate
Vitamin B1 0.874mg 0.067mg Soybean raw
Vitamin B2 0.87mg 0.053mg Soybean raw
Vitamin B3 1.623mg 0.293mg Soybean raw
Vitamin B5 0.793mg 0.377mg Soybean raw
Vitamin B6 0.377mg 0.075mg Soybean raw
Folate 375µg 38µg Soybean raw
Vitamin K 47µg 16.4µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Saturated Fat 2.884g 0.12g Pomegranate
Monounsaturated Fat 4.404g 0.093g Soybean raw
Polyunsaturated fat 11.255g 0.079g Soybean raw

Which food is preferable for your diet?

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

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
85%
Soybean raw
16%
Pomegranate
Minerals Daily Need Coverage Score
244%
Soybean raw
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 6.34g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 2.764g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $2.4)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.