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Wheat vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between wheat and pomegranate

  • Pomegranate has less selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, magnesium, vitamin B1, and vitamin B6.
  • Wheat 's daily need coverage for selenium is 162% more.
  • Wheat has 25 times more manganese than pomegranate. Wheat has 3.012mg of manganese, while pomegranate has 0.119mg.

The food varieties used in the comparison are Wheat, durum and Pomegranates, raw.

Infographic

Wheat  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.
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +1100%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +82.6%
Contains more IronIron +1073.3%
Contains more CopperCopper +250%
Contains more ZincZinc +1088.6%
Contains more PhosphorusPhosphorus +1311.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2431.1%
Contains more SeleniumSelenium +17780%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +525.4%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin B3Vitamin B3 +2199.7%
Contains more Vitamin B5Vitamin B5 +148%
Contains more Vitamin B6Vitamin B6 +458.7%
Contains more FolateFolate +13.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +719.2%
Contains more FatsFats +111.1%
Contains more CarbsCarbs +280.4%
Contains more OtherOther +235.8%
Contains more WaterWater +612.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +269.9%
Contains more Poly. FatPolyunsaturated fat +1138%
Contains less Sat. FatSaturated fat -73.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Pomegranate DV% diff.
Selenium 89.4µg 0.5µg 162%
Manganese 3.012mg 0.119mg 126%
Phosphorus 508mg 36mg 67%
Copper 0.553mg 0.158mg 44%
Vitamin B3 6.738mg 0.293mg 40%
Iron 3.52mg 0.3mg 40%
Zinc 4.16mg 0.35mg 35%
Magnesium 144mg 12mg 31%
Vitamin B1 0.419mg 0.067mg 29%
Vitamin B6 0.419mg 0.075mg 26%
Protein 13.68g 1.67g 24%
Carbs 71.13g 18.7g 17%
Fiber 4g 16%
Vitamin K 16.4µg 14%
Calories 339kcal 83kcal 13%
Vitamin C 0mg 10.2mg 11%
Vitamin B5 0.935mg 0.377mg 11%
Polyunsaturated fat 0.978g 0.079g 6%
Potassium 431mg 236mg 6%
Vitamin B2 0.121mg 0.053mg 5%
Vitamin E 0.6mg 4%
Saturated fat 0.454g 0.12g 2%
Calcium 34mg 10mg 2%
Fats 2.47g 1.17g 2%
Folate 43µg 38µg 1%
Choline 7.6mg 1%
Monounsaturated fat 0.344g 0.093g 1%
Net carbs 71.13g 14.7g N/A
Sugar 13.67g N/A
Sodium 2mg 3mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Wheat
15%
Pomegranate
Minerals Daily Need Coverage Score
168%
Wheat
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.334g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.