Side-by-Side Comparison

Brown Rice (Cooked) vs Pomegranate

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Nutty cooked whole grain brown rice in minimalist stoneware dish

grains

Brown Rice (Cooked)

123Calories

2.7Protein

1.6Fiber

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

-33%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 123 kcal, 40 kcal less).

Higher Protein

+64%

Brown Rice (Cooked)

Brown Rice (Cooked) provides 2.7 g vs 1.7 g in Pomegranate (+1.1 g, +64%).

Higher Dietary Fiber

+150%

Pomegranate

Pomegranate provides 4.0 g vs 1.6 g in Brown Rice (Cooked) (+2.4 g, +150%).

Higher Vitamin C

Pomegranate

Pomegranate provides 10.2 mg vs 0 mg in Brown Rice (Cooked) (+10.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Brown Rice (Cooked)100 g edible portion

Pomegranate100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Brown Rice (Cooked)

123 kcal6% DV

Pomegranate

83 kcal4% DV

Brown Rice (Cooked) provides 123 kcal vs 83 kcal in Pomegranate (+40 kcal, +48%).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

2.7 g5% DV

Pomegranate

1.7 g3% DV

Brown Rice (Cooked) provides 2.7 g vs 1.7 g in Pomegranate (+1.1 g, +64%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

25.6 g9% DV

Pomegranate

18.7 g7% DV

Brown Rice (Cooked) provides 25.6 g vs 18.7 g in Pomegranate (+6.9 g, +37%).

Dietary FiberPomegranate higher

Brown Rice (Cooked)

1.6 g6% DV

Pomegranate

4.0 g14% DV

Pomegranate provides 4.0 g vs 1.6 g in Brown Rice (Cooked) (+2.4 g, +150%).

Total FatPomegranate higher

Brown Rice (Cooked)

0.97 g1% DV

Pomegranate

1.2 g2% DV

Pomegranate provides 1.2 g vs 0.97 g in Brown Rice (Cooked) (+0.20 g, +21%).

Total SugarsPomegranate higher

Brown Rice (Cooked)

0.24 g

Pomegranate

13.7 g27% DV

Pomegranate provides 13.7 g vs 0.24 g in Brown Rice (Cooked) (+13.4 g, +5596%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Brown Rice (Cooked)

0 mg

Pomegranate

10.2 mg11% DV

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

Vitamin A (RAE)Similar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

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

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Brown Rice (Cooked)

0.07 mg

Pomegranate

0.60 mg4% DV

Pomegranate provides 0.60 mg vs 0.07 mg in Brown Rice (Cooked) (+0.53 mg, +757%).

Vitamin KPomegranate higher

Brown Rice (Cooked)

0.6 µg1% DV

Pomegranate

16 µg14% DV

Pomegranate provides 16 µg vs 0.6 µg in Brown Rice (Cooked) (+16 µg, +2633%).

Folate (DFE)Pomegranate higher

Brown Rice (Cooked)

9.0 µg2% DV

Pomegranate

38 µg10% DV

Pomegranate provides 38 µg vs 9.0 µg in Brown Rice (Cooked) (+29 µg, +322%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.18 mg15% DV

Pomegranate

0.07 mg6% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Similar

Brown Rice (Cooked)

0.07 mg5% DV

Pomegranate

0.05 mg4% DV

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

2.6 mg16% DV

Pomegranate

0.29 mg2% DV

Brown Rice (Cooked) provides 2.6 mg vs 0.29 mg in Pomegranate (+2.3 mg, +774%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.73 mg14% DV

Pomegranate

0.38 mg8% DV

Brown Rice (Cooked) provides 0.73 mg vs 0.38 mg in Pomegranate (+0.35 mg, +92%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.15 mg9% DV

Pomegranate

0.08 mg4% DV

Brown Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.08 mg).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

4.0 mg

Pomegranate

3.0 mg

Brown Rice (Cooked) provides 4.0 mg vs 3.0 mg in Pomegranate (+1.0 mg, +33%).

PotassiumPomegranate higher

Brown Rice (Cooked)

86.0 mg2% DV

Pomegranate

236 mg5% DV

Pomegranate provides 236 mg vs 86.0 mg in Brown Rice (Cooked) (+150 mg, +174%).

CalciumSimilar

Brown Rice (Cooked)

10.0 mg1% DV

Pomegranate

10.0 mg1% DV

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of calcium (10.0 mg).

IronBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.56 mg3% DV

Pomegranate

0.30 mg2% DV

Brown Rice (Cooked) provides 0.56 mg vs 0.30 mg in Pomegranate (+0.26 mg, +87%).

MagnesiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

44.0 mg10% DV

Pomegranate

12.0 mg3% DV

Brown Rice (Cooked) provides 44.0 mg vs 12.0 mg in Pomegranate (+32.0 mg, +267%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

103 mg8% DV

Pomegranate

36.0 mg3% DV

Brown Rice (Cooked) provides 103 mg vs 36.0 mg in Pomegranate (+67.0 mg, +186%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.71 mg6% DV

Pomegranate

0.35 mg3% DV

Brown Rice (Cooked) provides 0.71 mg vs 0.35 mg in Pomegranate (+0.36 mg, +103%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.24 g1% DV

Pomegranate

0.12 g1% DV

Brown Rice (Cooked) provides 0.24 g vs 0.12 g in Pomegranate (+0.12 g, +100%).

Nutrient

Brown Rice (Cooked)195 g (1 cup cooked (195 g))

Pomegranate174 g (1 cup arils (174 g))

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Brown Rice (Cooked)

240 kcal12% DV

Pomegranate

144 kcal7% DV

Brown Rice (Cooked) provides 240 kcal vs 144 kcal in Pomegranate (+95 kcal, +66%).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

5.3 g11% DV

Pomegranate

2.9 g6% DV

Brown Rice (Cooked) provides 5.3 g vs 2.9 g in Pomegranate (+2.4 g, +84%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

49.9 g18% DV

Pomegranate

32.5 g12% DV

Brown Rice (Cooked) provides 49.9 g vs 32.5 g in Pomegranate (+17.3 g, +53%).

Dietary FiberPomegranate higher

Brown Rice (Cooked)

3.1 g11% DV

Pomegranate

7.0 g25% DV

Pomegranate provides 7.0 g vs 3.1 g in Brown Rice (Cooked) (+3.8 g, +123%).

Total FatPomegranate higher

Brown Rice (Cooked)

1.9 g2% DV

Pomegranate

2.0 g3% DV

Pomegranate provides 2.0 g vs 1.9 g in Brown Rice (Cooked) (+0.14 g, +8%).

Total SugarsPomegranate higher

Brown Rice (Cooked)

0.47 g1% DV

Pomegranate

23.8 g48% DV

Pomegranate provides 23.8 g vs 0.47 g in Brown Rice (Cooked) (+23.3 g, +4982%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Brown Rice (Cooked)

0 mg

Pomegranate

17.7 mg20% DV

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

Vitamin A (RAE)Similar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

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

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Brown Rice (Cooked)

0.14 mg1% DV

Pomegranate

1.0 mg7% DV

Pomegranate provides 1.0 mg vs 0.14 mg in Brown Rice (Cooked) (+0.91 mg, +665%).

Vitamin KPomegranate higher

Brown Rice (Cooked)

1.2 µg1% DV

Pomegranate

29 µg24% DV

Pomegranate provides 29 µg vs 1.2 µg in Brown Rice (Cooked) (+27 µg, +2339%).

Folate (DFE)Pomegranate higher

Brown Rice (Cooked)

18 µg4% DV

Pomegranate

66 µg17% DV

Pomegranate provides 66 µg vs 18 µg in Brown Rice (Cooked) (+49 µg, +277%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.35 mg29% DV

Pomegranate

0.12 mg10% DV

Brown Rice (Cooked) provides 0.35 mg vs 0.12 mg in Pomegranate (+0.23 mg, +199%).

Riboflavin (Vitamin B2)Similar

Brown Rice (Cooked)

0.13 mg10% DV

Pomegranate

0.09 mg7% DV

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

5.0 mg31% DV

Pomegranate

0.51 mg3% DV

Brown Rice (Cooked) provides 5.0 mg vs 0.51 mg in Pomegranate (+4.5 mg, +880%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg28% DV

Pomegranate

0.66 mg13% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.66 mg in Pomegranate (+0.76 mg, +116%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.29 mg17% DV

Pomegranate

0.13 mg8% DV

Brown Rice (Cooked) provides 0.29 mg vs 0.13 mg in Pomegranate (+0.16 mg, +123%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

7.8 mg

Pomegranate

5.2 mg

Brown Rice (Cooked) provides 7.8 mg vs 5.2 mg in Pomegranate (+2.6 mg, +49%).

PotassiumPomegranate higher

Brown Rice (Cooked)

168 mg4% DV

Pomegranate

411 mg9% DV

Pomegranate provides 411 mg vs 168 mg in Brown Rice (Cooked) (+243 mg, +145%).

CalciumBrown Rice (Cooked) higher

Brown Rice (Cooked)

19.5 mg2% DV

Pomegranate

17.4 mg1% DV

Brown Rice (Cooked) provides 19.5 mg vs 17.4 mg in Pomegranate (+2.1 mg, +12%).

IronBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.1 mg6% DV

Pomegranate

0.52 mg3% DV

Brown Rice (Cooked) provides 1.1 mg vs 0.52 mg in Pomegranate (+0.57 mg, +109%).

MagnesiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

85.8 mg20% DV

Pomegranate

20.9 mg5% DV

Brown Rice (Cooked) provides 85.8 mg vs 20.9 mg in Pomegranate (+64.9 mg, +311%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

201 mg16% DV

Pomegranate

62.6 mg5% DV

Brown Rice (Cooked) provides 201 mg vs 62.6 mg in Pomegranate (+138 mg, +221%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg13% DV

Pomegranate

0.61 mg6% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.61 mg in Pomegranate (+0.78 mg, +127%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.47 g2% DV

Pomegranate

0.21 g1% DV

Brown Rice (Cooked) provides 0.47 g vs 0.21 g in Pomegranate (+0.26 g, +124%).

Nutrient

Brown Rice (Cooked)Amount per 100 kcal (81 g)

PomegranateAmount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

100 kcal5% DV

Pomegranate

100 kcal5% DV

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of calories (energy) (100 kcal).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

2.2 g4% DV

Pomegranate

2.0 g4% DV

Brown Rice (Cooked) provides 2.2 g vs 2.0 g in Pomegranate (+0.22 g, +11%).

CarbohydratesPomegranate higher

Brown Rice (Cooked)

20.7 g8% DV

Pomegranate

22.4 g8% DV

Pomegranate provides 22.4 g vs 20.7 g in Brown Rice (Cooked) (+1.7 g, +8%).

Dietary FiberPomegranate higher

Brown Rice (Cooked)

1.3 g5% DV

Pomegranate

4.8 g17% DV

Pomegranate provides 4.8 g vs 1.3 g in Brown Rice (Cooked) (+3.5 g, +270%).

Total FatPomegranate higher

Brown Rice (Cooked)

0.79 g1% DV

Pomegranate

1.4 g2% DV

Pomegranate provides 1.4 g vs 0.79 g in Brown Rice (Cooked) (+0.62 g, +79%).

Total SugarsPomegranate higher

Brown Rice (Cooked)

0.19 g

Pomegranate

16.4 g33% DV

Pomegranate provides 16.4 g vs 0.19 g in Brown Rice (Cooked) (+16.2 g, +8338%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Brown Rice (Cooked)

0 mg

Pomegranate

12.2 mg14% DV

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

Vitamin A (RAE)Similar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

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

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Brown Rice (Cooked)

0.06 mg

Pomegranate

0.72 mg5% DV

Pomegranate provides 0.72 mg vs 0.06 mg in Brown Rice (Cooked) (+0.66 mg, +1170%).

Vitamin KPomegranate higher

Brown Rice (Cooked)

0.5 µg

Pomegranate

20 µg16% DV

Pomegranate provides 20 µg vs 0.5 µg in Brown Rice (Cooked) (+19 µg, +3949%).

Folate (DFE)Pomegranate higher

Brown Rice (Cooked)

7.3 µg2% DV

Pomegranate

46 µg11% DV

Pomegranate provides 46 µg vs 7.3 µg in Brown Rice (Cooked) (+38 µg, +526%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.14 mg12% DV

Pomegranate

0.08 mg7% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.14 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Similar

Brown Rice (Cooked)

0.06 mg4% DV

Pomegranate

0.06 mg5% DV

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

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

2.1 mg13% DV

Pomegranate

0.35 mg2% DV

Brown Rice (Cooked) provides 2.1 mg vs 0.35 mg in Pomegranate (+1.7 mg, +490%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.59 mg12% DV

Pomegranate

0.45 mg9% DV

Brown Rice (Cooked) provides 0.59 mg vs 0.45 mg in Pomegranate (+0.13 mg, +30%).

Vitamin B6Similar

Brown Rice (Cooked)

0.12 mg7% DV

Pomegranate

0.09 mg5% DV

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Brown Rice (Cooked)

3.2 mg

Pomegranate

3.6 mg

Pomegranate provides 3.6 mg vs 3.2 mg in Brown Rice (Cooked) (+0.36 mg, +11%).

PotassiumPomegranate higher

Brown Rice (Cooked)

69.7 mg1% DV

Pomegranate

283 mg6% DV

Pomegranate provides 283 mg vs 69.7 mg in Brown Rice (Cooked) (+214 mg, +307%).

CalciumPomegranate higher

Brown Rice (Cooked)

8.1 mg1% DV

Pomegranate

12.0 mg1% DV

Pomegranate provides 12.0 mg vs 8.1 mg in Brown Rice (Cooked) (+3.9 mg, +48%).

IronBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.45 mg3% DV

Pomegranate

0.36 mg2% DV

Brown Rice (Cooked) provides 0.45 mg vs 0.36 mg in Pomegranate (+0.09 mg, +26%).

MagnesiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

35.6 mg8% DV

Pomegranate

14.4 mg3% DV

Brown Rice (Cooked) provides 35.6 mg vs 14.4 mg in Pomegranate (+21.2 mg, +148%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

83.4 mg7% DV

Pomegranate

43.2 mg3% DV

Brown Rice (Cooked) provides 83.4 mg vs 43.2 mg in Pomegranate (+40.2 mg, +93%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.58 mg5% DV

Pomegranate

0.42 mg4% DV

Brown Rice (Cooked) provides 0.58 mg vs 0.42 mg in Pomegranate (+0.16 mg, +37%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.19 g1% DV

Pomegranate

0.14 g1% DV

Brown Rice (Cooked) provides slightly more saturated fat (0.19 g vs 0.14 g).

Nutrient

Brown Rice (Cooked)Normalized to 300 kcal (244 g)

PomegranateNormalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

300 kcal15% DV

Pomegranate

300 kcal15% DV

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of calories (energy) (300 kcal).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

6.7 g13% DV

Pomegranate

6.0 g12% DV

Brown Rice (Cooked) provides 6.7 g vs 6.0 g in Pomegranate (+0.66 g, +11%).

CarbohydratesPomegranate higher

Brown Rice (Cooked)

62.4 g23% DV

Pomegranate

67.5 g25% DV

Pomegranate provides 67.5 g vs 62.4 g in Brown Rice (Cooked) (+5.1 g, +8%).

Dietary FiberPomegranate higher

Brown Rice (Cooked)

3.9 g14% DV

Pomegranate

14.4 g52% DV

Pomegranate provides 14.4 g vs 3.9 g in Brown Rice (Cooked) (+10.5 g, +270%).

Total FatPomegranate higher

Brown Rice (Cooked)

2.4 g3% DV

Pomegranate

4.2 g5% DV

Pomegranate provides 4.2 g vs 2.4 g in Brown Rice (Cooked) (+1.9 g, +78%).

Total SugarsPomegranate higher

Brown Rice (Cooked)

0.59 g1% DV

Pomegranate

49.3 g99% DV

Pomegranate provides 49.3 g vs 0.59 g in Brown Rice (Cooked) (+48.8 g, +8327%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Brown Rice (Cooked)

0 mg

Pomegranate

36.8 mg41% DV

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

Vitamin A (RAE)Similar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

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

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Brown Rice (Cooked)

0.17 mg1% DV

Pomegranate

2.2 mg14% DV

Pomegranate provides 2.2 mg vs 0.17 mg in Brown Rice (Cooked) (+2.0 mg, +1168%).

Vitamin KPomegranate higher

Brown Rice (Cooked)

1.5 µg1% DV

Pomegranate

59 µg49% DV

Pomegranate provides 59 µg vs 1.5 µg in Brown Rice (Cooked) (+58 µg, +3944%).

Folate (DFE)Pomegranate higher

Brown Rice (Cooked)

22 µg5% DV

Pomegranate

137 µg34% DV

Pomegranate provides 137 µg vs 22 µg in Brown Rice (Cooked) (+115 µg, +525%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.44 mg36% DV

Pomegranate

0.24 mg20% DV

Brown Rice (Cooked) provides 0.44 mg vs 0.24 mg in Pomegranate (+0.19 mg, +81%).

Riboflavin (Vitamin B2)Similar

Brown Rice (Cooked)

0.17 mg13% DV

Pomegranate

0.19 mg15% DV

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.17 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

6.2 mg39% DV

Pomegranate

1.1 mg7% DV

Brown Rice (Cooked) provides 6.2 mg vs 1.1 mg in Pomegranate (+5.2 mg, +491%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.8 mg35% DV

Pomegranate

1.4 mg27% DV

Brown Rice (Cooked) provides 1.8 mg vs 1.4 mg in Pomegranate (+0.41 mg, +30%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.36 mg21% DV

Pomegranate

0.27 mg16% DV

Brown Rice (Cooked) provides 0.36 mg vs 0.27 mg in Pomegranate (+0.09 mg, +34%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Pomegranate

0 µg

Both Brown Rice (Cooked) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Brown Rice (Cooked)

9.8 mg

Pomegranate

10.8 mg

Pomegranate provides 10.8 mg vs 9.8 mg in Brown Rice (Cooked) (+1.1 mg, +11%).

PotassiumPomegranate higher

Brown Rice (Cooked)

210 mg4% DV

Pomegranate

852 mg18% DV

Pomegranate provides 852 mg vs 210 mg in Brown Rice (Cooked) (+642 mg, +306%).

CalciumPomegranate higher

Brown Rice (Cooked)

24.4 mg2% DV

Pomegranate

36.1 mg3% DV

Pomegranate provides 36.1 mg vs 24.4 mg in Brown Rice (Cooked) (+11.7 mg, +48%).

IronBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg8% DV

Pomegranate

1.1 mg6% DV

Brown Rice (Cooked) provides 1.4 mg vs 1.1 mg in Pomegranate (+0.28 mg, +26%).

MagnesiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

107 mg26% DV

Pomegranate

43.3 mg10% DV

Brown Rice (Cooked) provides 107 mg vs 43.3 mg in Pomegranate (+64.0 mg, +148%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

251 mg20% DV

Pomegranate

130 mg10% DV

Brown Rice (Cooked) provides 251 mg vs 130 mg in Pomegranate (+121 mg, +93%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.7 mg16% DV

Pomegranate

1.3 mg11% DV

Brown Rice (Cooked) provides 1.7 mg vs 1.3 mg in Pomegranate (+0.47 mg, +37%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.59 g3% DV

Pomegranate

0.43 g2% DV

Brown Rice (Cooked) provides 0.59 g vs 0.43 g in Pomegranate (+0.15 g, +35%).

Brown Rice (Cooked) vs Pomegranate

Brown Rice (Cooked)

Pomegranate

Nutritional Takeaways

Comparison Summary