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  6. Wild rice raw vs. Pomegranate

Wild rice raw vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between wild rice raw and pomegranate

  • Wild rice raw is richer than pomegranate in phosphorus, manganese, zinc, copper, vitamin B3, magnesium, vitamin B6, iron, vitamin B2, and folate.
  • Daily need coverage for phosphorus for wild rice raw is 57% higher.
  • Wild rice raw contains 23 times more vitamin B3 than pomegranate. Wild rice raw contains 6.733mg of vitamin B3, while pomegranate contains 0.293mg.

Food types used in this article are Wild rice, raw and Pomegranates, raw.

Infographic

Wild rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +1375%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +80.9%
Contains more IronIron +553.3%
Contains more CopperCopper +231.6%
Contains more ZincZinc +1602.9%
Contains more PhosphorusPhosphorus +1102.8%
Contains more ManganeseManganese +1016.8%
Contains more SeleniumSelenium +460%
Contains less SodiumSodium -57.1%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +36.7%
Contains more Vitamin B1Vitamin B1 +71.6%
Contains more Vitamin B2Vitamin B2 +394.3%
Contains more Vitamin B3Vitamin B3 +2198%
Contains more Vitamin B5Vitamin B5 +184.9%
Contains more Vitamin B6Vitamin B6 +421.3%
Contains more FolateFolate +150%
Contains more CholineCholine +360.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +763.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Pomegranate DV% diff.
Phosphorus 433mg 36mg 57%
Manganese 1.329mg 0.119mg 53%
Zinc 5.96mg 0.35mg 51%
Copper 0.524mg 0.158mg 41%
Vitamin B3 6.733mg 0.293mg 40%
Magnesium 177mg 12mg 39%
Protein 14.73g 1.67g 26%
Vitamin B6 0.391mg 0.075mg 24%
Iron 1.96mg 0.3mg 21%
Carbs 74.9g 18.7g 19%
Vitamin B2 0.262mg 0.053mg 16%
Vitamin B5 1.074mg 0.377mg 14%
Calories 357kcal 83kcal 14%
Folate 95µg 38µg 14%
Vitamin K 1.9µg 16.4µg 12%
Vitamin C 0mg 10.2mg 11%
Fiber 6.2g 4g 9%
Potassium 427mg 236mg 6%
Choline 35mg 7.6mg 5%
Polyunsaturated fat 0.676g 0.079g 4%
Vitamin B1 0.115mg 0.067mg 4%
Selenium 2.8µg 0.5µg 4%
Calcium 21mg 10mg 1%
Vitamin E 0.82mg 0.6mg 1%
Fats 1.08g 1.17g 0%
Net carbs 68.7g 14.7g N/A
Sugar 2.5g 13.67g N/A
Sodium 7mg 3mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.12g 0%
Monounsaturated fat 0.159g 0.093g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +782%
Contains more CarbsCarbs +300.5%
Contains more OtherOther +188.7%
Contains more WaterWater +904.3%
~equal in Fats ~1.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +71%
Contains more Poly. FatPolyunsaturated fat +755.7%
Contains less Sat. FatSaturated fat -23.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.