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  6. White bread vs. Pomegranate

White bread vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on differences between white bread and pomegranate

  • White bread is higher in iron, selenium, vitamin B1, vitamin B3, folate, manganese, vitamin B2, and calcium, yet pomegranate is higher in vitamin K.
  • White bread covers your daily iron needs 41% more than pomegranate.
  • White bread contains 163 times more sodium than pomegranate. While white bread contains 490mg of sodium, pomegranate contains only 3mg.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Pomegranates, raw.

Infographic

White bread vs Pomegranate infographic
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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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +91.7%
Contains more CalciumCalcium +1340%
Contains more IronIron +1103.3%
Contains more ZincZinc +111.4%
Contains more PhosphorusPhosphorus +172.2%
Contains more ManganeseManganese +350.4%
Contains more SeleniumSelenium +4300%
Contains more PotassiumPotassium +87.3%
Contains more CopperCopper +56.4%
Contains less SodiumSodium -99.4%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +695.5%
Contains more Vitamin B2Vitamin B2 +358.5%
Contains more Vitamin B3Vitamin B3 +1531.4%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more Vitamin B6Vitamin B6 +16%
Contains more FolateFolate +192.1%
Contains more CholineCholine +92.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +172.7%
Contains more Vitamin KVitamin K +8100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Pomegranate DV% diff.
Iron 3.61mg 0.3mg 41%
Vitamin B1 0.533mg 0.067mg 39%
Selenium 22µg 0.5µg 39%
Vitamin B3 4.78mg 0.293mg 28%
Sodium 490mg 3mg 21%
Manganese 0.536mg 0.119mg 18%
Folate 111µg 38µg 18%
Vitamin B2 0.243mg 0.053mg 15%
Starch 37.17g 15%
Vitamin K 0.2µg 16.4µg 14%
Protein 8.85g 1.67g 14%
Calcium 144mg 10mg 13%
Vitamin C 0mg 10.2mg 11%
Polyunsaturated fat 1.602g 0.079g 10%
Carbs 49.42g 18.7g 10%
Calories 266kcal 83kcal 9%
Phosphorus 98mg 36mg 9%
Copper 0.101mg 0.158mg 6%
Fiber 2.7g 4g 5%
Zinc 0.74mg 0.35mg 4%
Fructose 2.43g 3%
Potassium 126mg 236mg 3%
Vitamin B5 0.536mg 0.377mg 3%
Magnesium 23mg 12mg 3%
Vitamin E 0.22mg 0.6mg 3%
Fats 3.33g 1.17g 3%
Saturated fat 0.698g 0.12g 3%
Monounsaturated fat 0.599g 0.093g 1%
Vitamin B6 0.087mg 0.075mg 1%
Choline 14.6mg 7.6mg 1%
Net carbs 46.72g 14.7g N/A
Sugar 5.67g 13.67g N/A
Trans fat 0.027g 0g N/A
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +429.9%
Contains more FatsFats +184.6%
Contains more CarbsCarbs +164.3%
Contains more OtherOther +273.6%
Contains more WaterWater +114%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +544.1%
Contains more Poly. FatPolyunsaturated fat +1927.8%
Contains less Sat. FatSaturated fat -82.8%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.