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  6. Pomegranate vs. Banana

Pomegranate vs. Banana — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and bananas?

  • Pomegranate is richer in vitamin K, copper, and fiber, yet bananas are richer in vitamin B6 and manganese.
  • Bananas' daily need coverage for vitamin B6 is 22% higher.
  • Pomegranate has 33 times more vitamin K than bananas. Pomegranate has 16.4µg of vitamin K, while bananas have 0.5µg.

We used Pomegranates, raw and Bananas, raw types in this comparison.

Infographic

Pomegranate vs Banana 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Banana
Banana
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +100%
Contains more IronIron +15.4%
Contains more CopperCopper +102.6%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +63.6%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +51.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +126.9%
Contains more SeleniumSelenium +100%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 34% 0% 0% 12% 17% 12% 5.5% 23% 17% 0% 41% 29%
Banana
Banana
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Contains more Vitamin CVitamin C +17.2%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +116.1%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more Vitamin KVitamin K +3180%
Contains more FolateFolate +90%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more Vitamin B3Vitamin B3 +127%
Contains more Vitamin B6Vitamin B6 +389.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Banana DV% diff.
Vitamin B6 0.075mg 0.367mg 22%
Vitamin K 16.4µg 0.5µg 13%
Copper 0.158mg 0.078mg 9%
Manganese 0.119mg 0.27mg 7%
Fiber 4g 2.6g 6%
Fructose 4.85g 6%
Folate 38µg 20µg 5%
Magnesium 12mg 27mg 4%
Potassium 236mg 358mg 4%
Vitamin E 0.6mg 0.1mg 3%
Vitamin B1 0.067mg 0.031mg 3%
Vitamin C 10.2mg 8.7mg 2%
Zinc 0.35mg 0.15mg 2%
Starch 5.38g 2%
Phosphorus 36mg 22mg 2%
Vitamin B2 0.053mg 0.073mg 2%
Vitamin B3 0.293mg 0.665mg 2%
Protein 1.67g 1.09g 1%
Fats 1.17g 0.33g 1%
Carbs 18.7g 22.84g 1%
Calcium 10mg 5mg 1%
Selenium 0.5µg 1µg 1%
Vitamin B5 0.377mg 0.334mg 1%
Calories 83kcal 89kcal 0%
Protein per 100 calories 2g 1.2g N/A
Calories per 10 g protein 497kcal 817kcal N/A
Weight per 100 calories 120g 112g N/A
Net carbs 14.7g 20.24g N/A
Iron 0.3mg 0.26mg 0%
Sugar 13.67g 12.23g N/A
Sodium 3mg 1mg 0%
Vitamin A 0µg 3µg 0%
Choline 7.6mg 9.8mg 0%
Saturated fat 0.12g 0.112g 0%
Monounsaturated fat 0.093g 0.032g 0%
Polyunsaturated fat 0.079g 0.073g 0%
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Banana
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +53.2%
Contains more FatsFats +254.5%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +56.6%
~equal in Water ~74.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +190.6%
~equal in Saturated fat ~0.112g
~equal in Polyunsaturated fat ~0.073g

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.