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  6. Sweet roll vs. Pomegranate

Sweet roll vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between sweet roll and pomegranate

  • Sweet roll has more selenium, vitamin B1, vitamin B2, iron, vitamin B3, and vitamin E; however, pomegranate has more vitamin K.
  • Sweet roll's daily need coverage for selenium is 30% more.

The food varieties used in the comparison are Sweet rolls, cinnamon, commercially prepared with raisins and Pomegranates, raw.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +41.7%
Contains more CalciumCalcium +620%
Contains more IronIron +433.3%
Contains more ZincZinc +68.6%
Contains more PhosphorusPhosphorus +111.1%
Contains more ManganeseManganese +152.1%
Contains more SeleniumSelenium +3300%
Contains more PotassiumPotassium +112.6%
Contains more CopperCopper +79.5%
Contains less SodiumSodium -99%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +231.7%
Contains more Vitamin B1Vitamin B1 +383.6%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +713.7%
Contains more Vitamin B6Vitamin B6 +42.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +89.5%
Contains more CholineCholine +443.4%
Contains more Vitamin CVitamin C +410%
Contains more Vitamin KVitamin K +272.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.377mg

All nutrients comparison - raw data values

Nutrient Sweet roll Pomegranate DV% diff.
Polyunsaturated fat 7.473g 0.079g 49%
Selenium 17µg 0.5µg 30%
Fats 16.4g 1.17g 23%
Cholesterol 66mg 0mg 22%
Vitamin B1 0.324mg 0.067mg 21%
Iron 1.6mg 0.3mg 16%
Vitamin B2 0.265mg 0.053mg 16%
Calories 372kcal 83kcal 14%
Saturated fat 3.079g 0.12g 13%
Vitamin B3 2.384mg 0.293mg 13%
Sodium 304mg 3mg 13%
Monounsaturated fat 4.797g 0.093g 12%
Carbs 50.9g 18.7g 11%
Vitamin K 4.4µg 16.4µg 10%
Protein 6.2g 1.67g 9%
Vitamin C 2mg 10.2mg 9%
Folate 72µg 38µg 9%
Vitamin E 1.99mg 0.6mg 9%
Copper 0.088mg 0.158mg 8%
Manganese 0.3mg 0.119mg 8%
Vitamin A 62µg 0µg 7%
Calcium 72mg 10mg 6%
Choline 41.3mg 7.6mg 6%
Phosphorus 76mg 36mg 6%
Fiber 2.4g 4g 6%
Vitamin B12 0.14µg 0µg 6%
Potassium 111mg 236mg 4%
Vitamin B6 0.107mg 0.075mg 2%
Zinc 0.59mg 0.35mg 2%
Vitamin B5 0.406mg 0.377mg 1%
Magnesium 17mg 12mg 1%
Net carbs 48.5g 14.7g N/A
Sugar 31.73g 13.67g N/A
Tryptophan 0.074mg 0%
Threonine 0.211mg 0%
Isoleucine 0.259mg 0%
Leucine 0.458mg 0%
Lysine 0.243mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.3mg 0%
Valine 0.291mg 0%
Histidine 0.145mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +271.3%
Contains more FatsFats +1301.7%
Contains more CarbsCarbs +172.2%
Contains more OtherOther +220.8%
Contains more WaterWater +214.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +5058.1%
Contains more Poly. FatPolyunsaturated fat +9359.5%
Contains less Sat. FatSaturated fat -96.1%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.