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

Spread vs. Pomegranate — In-Depth Nutrition Comparison

Compare

How are spread and pomegranate different?

  • Spread is higher in vitamin B12, selenium, and choline; however, pomegranate is richer in fiber, vitamin K, vitamin C, and folate.
  • Daily need coverage for vitamin B12 for spread is 47% higher.

Sandwich spread, pork, beef and Pomegranates, raw are the varieties used in this article.

Infographic

Spread 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.
Spread
Spread
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 CalciumCalcium +20%
Contains more IronIron +163.3%
Contains more ZincZinc +191.4%
Contains more PhosphorusPhosphorus +63.9%
Contains more SeleniumSelenium +1840%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +114.5%
Contains more CopperCopper +21.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +357.7%

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.
Spread
Spread
10
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +190%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +156.7%
Contains more Vitamin B2Vitamin B2 +152.8%
Contains more Vitamin B3Vitamin B3 +490.4%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +719.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +925%
Contains more FolateFolate +1800%

All nutrients comparison - raw data values

Nutrient Spread Pomegranate DV% diff.
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 3mg 44%
Saturated fat 5.977g 0.12g 27%
Fats 17.34g 1.17g 25%
Monounsaturated fat 7.584g 0.093g 19%
Selenium 9.7µg 0.5µg 17%
Polyunsaturated fat 2.565g 0.079g 17%
Fiber 0.2g 4g 15%
Cholesterol 38mg 0mg 13%
Protein 7.66g 1.67g 12%
Vitamin K 1.6µg 16.4µg 12%
Vitamin C 0mg 10.2mg 11%
Choline 62.3mg 7.6mg 10%
Vitamin B3 1.73mg 0.293mg 9%
Vitamin B1 0.172mg 0.067mg 9%
Folate 2µg 38µg 9%
Vitamin E 1.74mg 0.6mg 8%
Calories 235kcal 83kcal 8%
Vitamin B2 0.134mg 0.053mg 6%
Zinc 1.02mg 0.35mg 6%
Iron 0.79mg 0.3mg 6%
Manganese 0.026mg 0.119mg 4%
Potassium 110mg 236mg 4%
Vitamin A 26µg 0µg 3%
Phosphorus 59mg 36mg 3%
Vitamin D 0.6µg 0µg 3%
Copper 0.13mg 0.158mg 3%
Vitamin D 22IU 0IU 3%
Vitamin B6 0.12mg 0.075mg 3%
Carbs 11.94g 18.7g 2%
Magnesium 8mg 12mg 1%
Vitamin B5 0.43mg 0.377mg 1%
Net carbs 11.74g 14.7g N/A
Calcium 12mg 10mg 0%
Sugar 0g 13.67g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +358.7%
Contains more FatsFats +1382.1%
Contains more OtherOther +424.5%
Contains more CarbsCarbs +56.6%
Contains more WaterWater +29.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +8054.8%
Contains more Poly. FatPolyunsaturated fat +3146.8%
Contains less Sat. FatSaturated fat -98%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.