Side-by-Side Comparison

Black Beans (Cooked) vs Pomegranate

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-37%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 132 kcal, 49 kcal less).

Higher Protein

+431%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 1.7 g in Pomegranate (+7.2 g, +431%).

Higher Dietary Fiber

+117%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 4.0 g in Pomegranate (+4.7 g, +117%).

Higher Vitamin C

Pomegranate

Pomegranate provides 10.2 mg vs 0 mg in Black Beans (Cooked) (+10.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Pomegranate100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

132 kcal7% DV

Pomegranate

83 kcal4% DV

Black Beans (Cooked) provides 132 kcal vs 83 kcal in Pomegranate (+49 kcal, +59%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

8.9 g18% DV

Pomegranate

1.7 g3% DV

Black Beans (Cooked) provides 8.9 g vs 1.7 g in Pomegranate (+7.2 g, +431%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Pomegranate

18.7 g7% DV

Black Beans (Cooked) provides 23.7 g vs 18.7 g in Pomegranate (+5.0 g, +27%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Pomegranate

4.0 g14% DV

Black Beans (Cooked) provides 8.7 g vs 4.0 g in Pomegranate (+4.7 g, +117%).

Total FatPomegranate higher

Black Beans (Cooked)

0.54 g1% DV

Pomegranate

1.2 g2% DV

Pomegranate provides 1.2 g vs 0.54 g in Black Beans (Cooked) (+0.63 g, +117%).

Total SugarsPomegranate higher

Black Beans (Cooked)

0.32 g1% DV

Pomegranate

13.7 g27% DV

Pomegranate provides 13.7 g vs 0.32 g in Black Beans (Cooked) (+13.4 g, +4172%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Black Beans (Cooked)

0 mg

Pomegranate

10.2 mg11% DV

Pomegranate has higher vitamin c (10.2 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Black Beans (Cooked)

0.15 mg1% DV

Pomegranate

0.60 mg4% DV

Pomegranate provides 0.60 mg vs 0.15 mg in Black Beans (Cooked) (+0.45 mg, +300%).

Vitamin KPomegranate higher

Black Beans (Cooked)

2.8 µg2% DV

Pomegranate

16 µg14% DV

Pomegranate provides 16 µg vs 2.8 µg in Black Beans (Cooked) (+14 µg, +486%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Pomegranate

38 µg10% DV

Black Beans (Cooked) provides 149 µg vs 38 µg in Pomegranate (+111 µg, +292%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Pomegranate

0.07 mg6% DV

Black Beans (Cooked) provides 0.24 mg vs 0.07 mg in Pomegranate (+0.18 mg, +264%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.06 mg5% DV

Pomegranate

0.05 mg4% DV

Both Black Beans (Cooked) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.51 mg3% DV

Pomegranate

0.29 mg2% DV

Black Beans (Cooked) provides 0.51 mg vs 0.29 mg in Pomegranate (+0.21 mg, +72%).

Pantothenic Acid (B5)Pomegranate higher

Black Beans (Cooked)

0.24 mg5% DV

Pomegranate

0.38 mg8% DV

Pomegranate provides 0.38 mg vs 0.24 mg in Black Beans (Cooked) (+0.14 mg, +56%).

Vitamin B6Similar

Black Beans (Cooked)

0.07 mg4% DV

Pomegranate

0.08 mg4% DV

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Black Beans (Cooked)

1.0 mg

Pomegranate

3.0 mg

Pomegranate provides 3.0 mg vs 1.0 mg in Black Beans (Cooked) (+2.0 mg, +200%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

355 mg8% DV

Pomegranate

236 mg5% DV

Black Beans (Cooked) provides 355 mg vs 236 mg in Pomegranate (+119 mg, +50%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

27.0 mg2% DV

Pomegranate

10.0 mg1% DV

Black Beans (Cooked) provides 27.0 mg vs 10.0 mg in Pomegranate (+17.0 mg, +170%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

Pomegranate

0.30 mg2% DV

Black Beans (Cooked) provides 2.1 mg vs 0.30 mg in Pomegranate (+1.8 mg, +600%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Pomegranate

12.0 mg3% DV

Black Beans (Cooked) provides 60.0 mg vs 12.0 mg in Pomegranate (+48.0 mg, +400%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Pomegranate

36.0 mg3% DV

Black Beans (Cooked) provides 140 mg vs 36.0 mg in Pomegranate (+104 mg, +289%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

Pomegranate

0.35 mg3% DV

Black Beans (Cooked) provides 1.1 mg vs 0.35 mg in Pomegranate (+0.77 mg, +220%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.09 g

Pomegranate

0.12 g1% DV

Both Black Beans (Cooked) and Pomegranate provide similar amounts of saturated fat (0.09 g).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Pomegranate174 g (1 cup arils (174 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Pomegranate

144 kcal7% DV

Black Beans (Cooked) provides 227 kcal vs 144 kcal in Pomegranate (+83 kcal, +57%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Pomegranate

2.9 g6% DV

Black Beans (Cooked) provides 15.2 g vs 2.9 g in Pomegranate (+12.3 g, +424%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Pomegranate

32.5 g12% DV

Black Beans (Cooked) provides 40.8 g vs 32.5 g in Pomegranate (+8.2 g, +25%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Pomegranate

7.0 g25% DV

Black Beans (Cooked) provides 15.0 g vs 7.0 g in Pomegranate (+8.0 g, +115%).

Total FatPomegranate higher

Black Beans (Cooked)

0.93 g1% DV

Pomegranate

2.0 g3% DV

Pomegranate provides 2.0 g vs 0.93 g in Black Beans (Cooked) (+1.1 g, +119%).

Total SugarsPomegranate higher

Black Beans (Cooked)

0.55 g1% DV

Pomegranate

23.8 g48% DV

Pomegranate provides 23.8 g vs 0.55 g in Black Beans (Cooked) (+23.2 g, +4222%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Black Beans (Cooked)

0 mg

Pomegranate

17.7 mg20% DV

Pomegranate has higher vitamin c (17.7 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Black Beans (Cooked)

0.26 mg2% DV

Pomegranate

1.0 mg7% DV

Pomegranate provides 1.0 mg vs 0.26 mg in Black Beans (Cooked) (+0.79 mg, +305%).

Vitamin KPomegranate higher

Black Beans (Cooked)

4.8 µg4% DV

Pomegranate

29 µg24% DV

Pomegranate provides 29 µg vs 4.8 µg in Black Beans (Cooked) (+24 µg, +493%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Pomegranate

66 µg17% DV

Black Beans (Cooked) provides 256 µg vs 66 µg in Pomegranate (+190 µg, +288%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Pomegranate

0.12 mg10% DV

Black Beans (Cooked) provides 0.42 mg vs 0.12 mg in Pomegranate (+0.30 mg, +260%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.10 mg8% DV

Pomegranate

0.09 mg7% DV

Both Black Beans (Cooked) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Pomegranate

0.51 mg3% DV

Black Beans (Cooked) provides 0.87 mg vs 0.51 mg in Pomegranate (+0.36 mg, +70%).

Pantothenic Acid (B5)Pomegranate higher

Black Beans (Cooked)

0.42 mg8% DV

Pomegranate

0.66 mg13% DV

Pomegranate provides 0.66 mg vs 0.42 mg in Black Beans (Cooked) (+0.24 mg, +58%).

Vitamin B6Similar

Black Beans (Cooked)

0.12 mg7% DV

Pomegranate

0.13 mg8% DV

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Black Beans (Cooked)

1.7 mg

Pomegranate

5.2 mg

Pomegranate provides 5.2 mg vs 1.7 mg in Black Beans (Cooked) (+3.5 mg, +203%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Pomegranate

411 mg9% DV

Black Beans (Cooked) provides 611 mg vs 411 mg in Pomegranate (+200 mg, +49%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

Pomegranate

17.4 mg1% DV

Black Beans (Cooked) provides 46.4 mg vs 17.4 mg in Pomegranate (+29.0 mg, +167%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Pomegranate

0.52 mg3% DV

Black Beans (Cooked) provides 3.6 mg vs 0.52 mg in Pomegranate (+3.1 mg, +592%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Pomegranate

20.9 mg5% DV

Black Beans (Cooked) provides 103 mg vs 20.9 mg in Pomegranate (+82.3 mg, +394%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Pomegranate

62.6 mg5% DV

Black Beans (Cooked) provides 241 mg vs 62.6 mg in Pomegranate (+178 mg, +284%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Pomegranate

0.61 mg6% DV

Black Beans (Cooked) provides 1.9 mg vs 0.61 mg in Pomegranate (+1.3 mg, +216%).

Lipids1 nutrients

Saturated FatPomegranate higher

Black Beans (Cooked)

0.15 g1% DV

Pomegranate

0.21 g1% DV

Pomegranate provides 0.21 g vs 0.15 g in Black Beans (Cooked) (+0.05 g, +35%).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

PomegranateAmount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Pomegranate

100 kcal5% DV

Both Black Beans (Cooked) and Pomegranate provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Pomegranate

2.0 g4% DV

Black Beans (Cooked) provides 6.7 g vs 2.0 g in Pomegranate (+4.7 g, +236%).

CarbohydratesPomegranate higher

Black Beans (Cooked)

18.0 g7% DV

Pomegranate

22.4 g8% DV

Pomegranate provides 22.4 g vs 18.0 g in Black Beans (Cooked) (+4.4 g, +25%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Pomegranate

4.8 g17% DV

Black Beans (Cooked) provides 6.6 g vs 4.8 g in Pomegranate (+1.8 g, +38%).

Total FatPomegranate higher

Black Beans (Cooked)

0.41 g1% DV

Pomegranate

1.4 g2% DV

Pomegranate provides 1.4 g vs 0.41 g in Black Beans (Cooked) (+0.99 g, +242%).

Total SugarsPomegranate higher

Black Beans (Cooked)

0.24 g

Pomegranate

16.4 g33% DV

Pomegranate provides 16.4 g vs 0.24 g in Black Beans (Cooked) (+16.2 g, +6645%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Black Beans (Cooked)

0 mg

Pomegranate

12.2 mg14% DV

Pomegranate has higher vitamin c (12.2 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Black Beans (Cooked)

0.11 mg1% DV

Pomegranate

0.72 mg5% DV

Pomegranate provides 0.72 mg vs 0.11 mg in Black Beans (Cooked) (+0.61 mg, +532%).

Vitamin KPomegranate higher

Black Beans (Cooked)

2.1 µg2% DV

Pomegranate

20 µg16% DV

Pomegranate provides 20 µg vs 2.1 µg in Black Beans (Cooked) (+18 µg, +825%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Pomegranate

46 µg11% DV

Black Beans (Cooked) provides 113 µg vs 46 µg in Pomegranate (+68 µg, +148%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Pomegranate

0.08 mg7% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Pomegranate

0.06 mg5% DV

Both Black Beans (Cooked) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Similar

Black Beans (Cooked)

0.38 mg2% DV

Pomegranate

0.35 mg2% DV

Both Black Beans (Cooked) and Pomegranate provide similar amounts of niacin (vitamin b3) (0.38 mg).

Pantothenic Acid (B5)Pomegranate higher

Black Beans (Cooked)

0.18 mg4% DV

Pomegranate

0.45 mg9% DV

Pomegranate provides 0.45 mg vs 0.18 mg in Black Beans (Cooked) (+0.27 mg, +146%).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

Pomegranate

0.09 mg5% DV

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Black Beans (Cooked)

0.76 mg

Pomegranate

3.6 mg

Pomegranate provides 3.6 mg vs 0.76 mg in Black Beans (Cooked) (+2.8 mg, +374%).

PotassiumPomegranate higher

Black Beans (Cooked)

270 mg6% DV

Pomegranate

283 mg6% DV

Pomegranate provides 283 mg vs 270 mg in Black Beans (Cooked) (+13.4 mg, +5%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

20.5 mg2% DV

Pomegranate

12.0 mg1% DV

Black Beans (Cooked) provides 20.5 mg vs 12.0 mg in Pomegranate (+8.5 mg, +71%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Pomegranate

0.36 mg2% DV

Black Beans (Cooked) provides 1.6 mg vs 0.36 mg in Pomegranate (+1.2 mg, +343%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

45.6 mg11% DV

Pomegranate

14.4 mg3% DV

Black Beans (Cooked) provides 45.6 mg vs 14.4 mg in Pomegranate (+31.2 mg, +217%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

106 mg9% DV

Pomegranate

43.2 mg3% DV

Black Beans (Cooked) provides 106 mg vs 43.2 mg in Pomegranate (+63.2 mg, +146%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

0.85 mg8% DV

Pomegranate

0.42 mg4% DV

Black Beans (Cooked) provides 0.85 mg vs 0.42 mg in Pomegranate (+0.43 mg, +103%).

Lipids1 nutrients

Saturated FatPomegranate higher

Black Beans (Cooked)

0.07 g

Pomegranate

0.14 g1% DV

Pomegranate provides slightly more saturated fat (0.14 g vs 0.07 g).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

PomegranateNormalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Pomegranate

300 kcal15% DV

Both Black Beans (Cooked) and Pomegranate provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Pomegranate

6.0 g12% DV

Black Beans (Cooked) provides 20.1 g vs 6.0 g in Pomegranate (+14.1 g, +234%).

CarbohydratesPomegranate higher

Black Beans (Cooked)

53.8 g20% DV

Pomegranate

67.5 g25% DV

Pomegranate provides 67.5 g vs 53.8 g in Black Beans (Cooked) (+13.7 g, +25%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Pomegranate

14.4 g52% DV

Black Beans (Cooked) provides 19.7 g vs 14.4 g in Pomegranate (+5.3 g, +37%).

Total FatPomegranate higher

Black Beans (Cooked)

1.2 g2% DV

Pomegranate

4.2 g5% DV

Pomegranate provides 4.2 g vs 1.2 g in Black Beans (Cooked) (+3.0 g, +245%).

Total SugarsPomegranate higher

Black Beans (Cooked)

0.73 g1% DV

Pomegranate

49.3 g99% DV

Pomegranate provides 49.3 g vs 0.73 g in Black Beans (Cooked) (+48.6 g, +6694%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Black Beans (Cooked)

0 mg

Pomegranate

36.8 mg41% DV

Pomegranate has higher vitamin c (36.8 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Black Beans (Cooked)

0.34 mg2% DV

Pomegranate

2.2 mg14% DV

Pomegranate provides 2.2 mg vs 0.34 mg in Black Beans (Cooked) (+1.8 mg, +536%).

Vitamin KPomegranate higher

Black Beans (Cooked)

6.4 µg5% DV

Pomegranate

59 µg49% DV

Pomegranate provides 59 µg vs 6.4 µg in Black Beans (Cooked) (+53 µg, +831%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Pomegranate

137 µg34% DV

Black Beans (Cooked) provides 338 µg vs 137 µg in Pomegranate (+201 µg, +147%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Pomegranate

0.24 mg20% DV

Black Beans (Cooked) provides 0.55 mg vs 0.24 mg in Pomegranate (+0.31 mg, +129%).

Riboflavin (Vitamin B2)Pomegranate higher

Black Beans (Cooked)

0.13 mg10% DV

Pomegranate

0.19 mg15% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.13 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg7% DV

Pomegranate

1.1 mg7% DV

Black Beans (Cooked) provides 1.1 mg vs 1.1 mg in Pomegranate (+0.09 mg, +8%).

Pantothenic Acid (B5)Pomegranate higher

Black Beans (Cooked)

0.55 mg11% DV

Pomegranate

1.4 mg27% DV

Pomegranate provides 1.4 mg vs 0.55 mg in Black Beans (Cooked) (+0.81 mg, +148%).

Vitamin B6Pomegranate higher

Black Beans (Cooked)

0.16 mg9% DV

Pomegranate

0.27 mg16% DV

Pomegranate provides 0.27 mg vs 0.16 mg in Black Beans (Cooked) (+0.11 mg, +73%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Pomegranate

0 µg

Both Black Beans (Cooked) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Black Beans (Cooked)

2.3 mg

Pomegranate

10.8 mg

Pomegranate provides 10.8 mg vs 2.3 mg in Black Beans (Cooked) (+8.6 mg, +377%).

PotassiumPomegranate higher

Black Beans (Cooked)

806 mg17% DV

Pomegranate

852 mg18% DV

Pomegranate provides 852 mg vs 806 mg in Black Beans (Cooked) (+46.1 mg, +6%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

61.3 mg5% DV

Pomegranate

36.1 mg3% DV

Black Beans (Cooked) provides 61.3 mg vs 36.1 mg in Pomegranate (+25.2 mg, +70%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Pomegranate

1.1 mg6% DV

Black Beans (Cooked) provides 4.8 mg vs 1.1 mg in Pomegranate (+3.7 mg, +340%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

136 mg32% DV

Pomegranate

43.3 mg10% DV

Black Beans (Cooked) provides 136 mg vs 43.3 mg in Pomegranate (+92.9 mg, +214%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

318 mg25% DV

Pomegranate

130 mg10% DV

Black Beans (Cooked) provides 318 mg vs 130 mg in Pomegranate (+188 mg, +145%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

2.5 mg23% DV

Pomegranate

1.3 mg11% DV

Black Beans (Cooked) provides 2.5 mg vs 1.3 mg in Pomegranate (+1.3 mg, +101%).

Lipids1 nutrients

Saturated FatPomegranate higher

Black Beans (Cooked)

0.20 g1% DV

Pomegranate

0.43 g2% DV

Pomegranate provides 0.43 g vs 0.20 g in Black Beans (Cooked) (+0.23 g, +112%).

Black Beans (Cooked) vs Pomegranate

Black Beans (Cooked)

Pomegranate

Nutritional Takeaways

Comparison Summary