Side-by-Side Comparison

Rolled Oats (Raw) vs Pomegranate

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

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

-79%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 389 kcal, 306 kcal less).

Higher Protein

+911%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 1.7 g in Pomegranate (+15.2 g, +911%).

Higher Dietary Fiber

+165%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 4.0 g in Pomegranate (+6.6 g, +165%).

Higher Vitamin C

Pomegranate

Pomegranate provides 10.2 mg vs 0 mg in Rolled Oats (Raw) (+10.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Rolled Oats (Raw)100 g edible portion

Pomegranate100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

389 kcal19% DV

Pomegranate

83 kcal4% DV

Rolled Oats (Raw) provides 389 kcal vs 83 kcal in Pomegranate (+306 kcal, +369%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

16.9 g34% DV

Pomegranate

1.7 g3% DV

Rolled Oats (Raw) provides 16.9 g vs 1.7 g in Pomegranate (+15.2 g, +911%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

66.3 g24% DV

Pomegranate

18.7 g7% DV

Rolled Oats (Raw) provides 66.3 g vs 18.7 g in Pomegranate (+47.6 g, +254%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

10.6 g38% DV

Pomegranate

4.0 g14% DV

Rolled Oats (Raw) provides 10.6 g vs 4.0 g in Pomegranate (+6.6 g, +165%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

6.9 g9% DV

Pomegranate

1.2 g2% DV

Rolled Oats (Raw) provides 6.9 g vs 1.2 g in Pomegranate (+5.7 g, +490%).

Total SugarsPomegranate higher

Rolled Oats (Raw)

0.99 g2% DV

Pomegranate

13.7 g27% DV

Pomegranate provides 13.7 g vs 0.99 g in Rolled Oats (Raw) (+12.7 g, +1281%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Rolled Oats (Raw)

0 mg

Pomegranate

10.2 mg11% DV

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

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Rolled Oats (Raw)

0.42 mg3% DV

Pomegranate

0.60 mg4% DV

Pomegranate provides 0.60 mg vs 0.42 mg in Rolled Oats (Raw) (+0.18 mg, +43%).

Vitamin KPomegranate higher

Rolled Oats (Raw)

1.9 µg2% DV

Pomegranate

16 µg14% DV

Pomegranate provides 16 µg vs 1.9 µg in Rolled Oats (Raw) (+14 µg, +763%).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

56 µg14% DV

Pomegranate

38 µg10% DV

Rolled Oats (Raw) provides 56 µg vs 38 µg in Pomegranate (+18 µg, +47%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 mg64% DV

Pomegranate

0.07 mg6% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.07 mg in Pomegranate (+0.70 mg, +1039%).

Riboflavin (Vitamin B2)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.14 mg11% DV

Pomegranate

0.05 mg4% DV

Rolled Oats (Raw) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.05 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.96 mg6% DV

Pomegranate

0.29 mg2% DV

Rolled Oats (Raw) provides 0.96 mg vs 0.29 mg in Pomegranate (+0.67 mg, +228%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.3 mg27% DV

Pomegranate

0.38 mg8% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.38 mg in Pomegranate (+0.97 mg, +258%).

Vitamin B6Similar

Rolled Oats (Raw)

0.12 mg7% DV

Pomegranate

0.08 mg4% DV

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Rolled Oats (Raw)

2.0 mg

Pomegranate

3.0 mg

Pomegranate provides 3.0 mg vs 2.0 mg in Rolled Oats (Raw) (+1.0 mg, +50%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

429 mg9% DV

Pomegranate

236 mg5% DV

Rolled Oats (Raw) provides 429 mg vs 236 mg in Pomegranate (+193 mg, +82%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

54.0 mg4% DV

Pomegranate

10.0 mg1% DV

Rolled Oats (Raw) provides 54.0 mg vs 10.0 mg in Pomegranate (+44.0 mg, +440%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

4.7 mg26% DV

Pomegranate

0.30 mg2% DV

Rolled Oats (Raw) provides 4.7 mg vs 0.30 mg in Pomegranate (+4.4 mg, +1473%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

177 mg42% DV

Pomegranate

12.0 mg3% DV

Rolled Oats (Raw) provides 177 mg vs 12.0 mg in Pomegranate (+165 mg, +1375%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

523 mg42% DV

Pomegranate

36.0 mg3% DV

Rolled Oats (Raw) provides 523 mg vs 36.0 mg in Pomegranate (+487 mg, +1353%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

4.0 mg36% DV

Pomegranate

0.35 mg3% DV

Rolled Oats (Raw) provides 4.0 mg vs 0.35 mg in Pomegranate (+3.6 mg, +1034%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.2 g6% DV

Pomegranate

0.12 g1% DV

Rolled Oats (Raw) provides 1.2 g vs 0.12 g in Pomegranate (+1.1 g, +917%).

Nutrient

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Pomegranate174 g (1 cup arils (174 g))

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

156 kcal8% DV

Pomegranate

144 kcal7% DV

Rolled Oats (Raw) provides 156 kcal vs 144 kcal in Pomegranate (+11 kcal, +8%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

6.8 g14% DV

Pomegranate

2.9 g6% DV

Rolled Oats (Raw) provides 6.8 g vs 2.9 g in Pomegranate (+3.9 g, +133%).

CarbohydratesPomegranate higher

Rolled Oats (Raw)

26.5 g10% DV

Pomegranate

32.5 g12% DV

Pomegranate provides 32.5 g vs 26.5 g in Rolled Oats (Raw) (+6.0 g, +23%).

Dietary FiberPomegranate higher

Rolled Oats (Raw)

4.2 g15% DV

Pomegranate

7.0 g25% DV

Pomegranate provides 7.0 g vs 4.2 g in Rolled Oats (Raw) (+2.7 g, +64%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

2.8 g4% DV

Pomegranate

2.0 g3% DV

Rolled Oats (Raw) provides 2.8 g vs 2.0 g in Pomegranate (+0.72 g, +36%).

Total SugarsPomegranate higher

Rolled Oats (Raw)

0.40 g1% DV

Pomegranate

23.8 g48% DV

Pomegranate provides 23.8 g vs 0.40 g in Rolled Oats (Raw) (+23.4 g, +5907%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Rolled Oats (Raw)

0 mg

Pomegranate

17.7 mg20% DV

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

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Rolled Oats (Raw)

0.17 mg1% DV

Pomegranate

1.0 mg7% DV

Pomegranate provides 1.0 mg vs 0.17 mg in Rolled Oats (Raw) (+0.88 mg, +521%).

Vitamin KPomegranate higher

Rolled Oats (Raw)

0.8 µg1% DV

Pomegranate

29 µg24% DV

Pomegranate provides 29 µg vs 0.8 µg in Rolled Oats (Raw) (+28 µg, +3655%).

Folate (DFE)Pomegranate higher

Rolled Oats (Raw)

22 µg6% DV

Pomegranate

66 µg17% DV

Pomegranate provides 66 µg vs 22 µg in Rolled Oats (Raw) (+44 µg, +195%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.31 mg25% DV

Pomegranate

0.12 mg10% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.12 mg in Pomegranate (+0.19 mg, +162%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.06 mg4% DV

Pomegranate

0.09 mg7% DV

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Pomegranate higher

Rolled Oats (Raw)

0.38 mg2% DV

Pomegranate

0.51 mg3% DV

Pomegranate provides 0.51 mg vs 0.38 mg in Rolled Oats (Raw) (+0.13 mg, +33%).

Pantothenic Acid (B5)Pomegranate higher

Rolled Oats (Raw)

0.54 mg11% DV

Pomegranate

0.66 mg13% DV

Pomegranate provides 0.66 mg vs 0.54 mg in Rolled Oats (Raw) (+0.12 mg, +22%).

Vitamin B6Pomegranate higher

Rolled Oats (Raw)

0.05 mg3% DV

Pomegranate

0.13 mg8% DV

Pomegranate provides slightly more vitamin b6 (0.13 mg vs 0.05 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Rolled Oats (Raw)

0.80 mg

Pomegranate

5.2 mg

Pomegranate provides 5.2 mg vs 0.80 mg in Rolled Oats (Raw) (+4.4 mg, +553%).

PotassiumPomegranate higher

Rolled Oats (Raw)

172 mg4% DV

Pomegranate

411 mg9% DV

Pomegranate provides 411 mg vs 172 mg in Rolled Oats (Raw) (+239 mg, +139%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

21.6 mg2% DV

Pomegranate

17.4 mg1% DV

Rolled Oats (Raw) provides 21.6 mg vs 17.4 mg in Pomegranate (+4.2 mg, +24%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

1.9 mg10% DV

Pomegranate

0.52 mg3% DV

Rolled Oats (Raw) provides 1.9 mg vs 0.52 mg in Pomegranate (+1.4 mg, +262%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

70.8 mg17% DV

Pomegranate

20.9 mg5% DV

Rolled Oats (Raw) provides 70.8 mg vs 20.9 mg in Pomegranate (+49.9 mg, +239%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

209 mg17% DV

Pomegranate

62.6 mg5% DV

Rolled Oats (Raw) provides 209 mg vs 62.6 mg in Pomegranate (+147 mg, +234%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.6 mg14% DV

Pomegranate

0.61 mg6% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.61 mg in Pomegranate (+0.98 mg, +161%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.49 g2% DV

Pomegranate

0.21 g1% DV

Rolled Oats (Raw) provides 0.49 g vs 0.21 g in Pomegranate (+0.28 g, +134%).

Nutrient

Rolled Oats (Raw)Amount per 100 kcal (26 g)

PomegranateAmount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

101 kcal5% DV

Pomegranate

100 kcal5% DV

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of calories (energy) (101 kcal).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

4.4 g9% DV

Pomegranate

2.0 g4% DV

Rolled Oats (Raw) provides 4.4 g vs 2.0 g in Pomegranate (+2.4 g, +119%).

CarbohydratesPomegranate higher

Rolled Oats (Raw)

17.2 g6% DV

Pomegranate

22.4 g8% DV

Pomegranate provides 22.4 g vs 17.2 g in Rolled Oats (Raw) (+5.2 g, +30%).

Dietary FiberPomegranate higher

Rolled Oats (Raw)

2.8 g10% DV

Pomegranate

4.8 g17% DV

Pomegranate provides 4.8 g vs 2.8 g in Rolled Oats (Raw) (+2.0 g, +74%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.8 g2% DV

Pomegranate

1.4 g2% DV

Rolled Oats (Raw) provides 1.8 g vs 1.4 g in Pomegranate (+0.39 g, +28%).

Total SugarsPomegranate higher

Rolled Oats (Raw)

0.26 g1% DV

Pomegranate

16.4 g33% DV

Pomegranate provides 16.4 g vs 0.26 g in Rolled Oats (Raw) (+16.1 g, +6273%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Rolled Oats (Raw)

0 mg

Pomegranate

12.2 mg14% DV

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

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Rolled Oats (Raw)

0.11 mg1% DV

Pomegranate

0.72 mg5% DV

Pomegranate provides 0.72 mg vs 0.11 mg in Rolled Oats (Raw) (+0.61 mg, +559%).

Vitamin KPomegranate higher

Rolled Oats (Raw)

0.5 µg

Pomegranate

20 µg16% DV

Pomegranate provides 20 µg vs 0.5 µg in Rolled Oats (Raw) (+19 µg, +3884%).

Folate (DFE)Pomegranate higher

Rolled Oats (Raw)

15 µg4% DV

Pomegranate

46 µg11% DV

Pomegranate provides 46 µg vs 15 µg in Rolled Oats (Raw) (+31 µg, +213%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.20 mg17% DV

Pomegranate

0.08 mg7% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.04 mg3% DV

Pomegranate

0.06 mg5% DV

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Pomegranate higher

Rolled Oats (Raw)

0.25 mg2% DV

Pomegranate

0.35 mg2% DV

Pomegranate provides 0.35 mg vs 0.25 mg in Rolled Oats (Raw) (+0.10 mg, +41%).

Pantothenic Acid (B5)Pomegranate higher

Rolled Oats (Raw)

0.35 mg7% DV

Pomegranate

0.45 mg9% DV

Pomegranate provides 0.45 mg vs 0.35 mg in Rolled Oats (Raw) (+0.10 mg, +29%).

Vitamin B6Pomegranate higher

Rolled Oats (Raw)

0.03 mg2% DV

Pomegranate

0.09 mg5% DV

Pomegranate provides slightly more vitamin b6 (0.09 mg vs 0.03 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Rolled Oats (Raw)

0.52 mg

Pomegranate

3.6 mg

Pomegranate provides 3.6 mg vs 0.52 mg in Rolled Oats (Raw) (+3.1 mg, +592%).

PotassiumPomegranate higher

Rolled Oats (Raw)

112 mg2% DV

Pomegranate

283 mg6% DV

Pomegranate provides 283 mg vs 112 mg in Rolled Oats (Raw) (+172 mg, +154%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

14.0 mg1% DV

Pomegranate

12.0 mg1% DV

Rolled Oats (Raw) provides 14.0 mg vs 12.0 mg in Pomegranate (+2.0 mg, +17%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

1.2 mg7% DV

Pomegranate

0.36 mg2% DV

Rolled Oats (Raw) provides 1.2 mg vs 0.36 mg in Pomegranate (+0.87 mg, +241%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

46.0 mg11% DV

Pomegranate

14.4 mg3% DV

Rolled Oats (Raw) provides 46.0 mg vs 14.4 mg in Pomegranate (+31.6 mg, +220%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

136 mg11% DV

Pomegranate

43.2 mg3% DV

Rolled Oats (Raw) provides 136 mg vs 43.2 mg in Pomegranate (+92.8 mg, +215%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg9% DV

Pomegranate

0.42 mg4% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.42 mg in Pomegranate (+0.61 mg, +146%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.32 g2% DV

Pomegranate

0.14 g1% DV

Rolled Oats (Raw) provides 0.32 g vs 0.14 g in Pomegranate (+0.17 g, +120%).

Nutrient

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

PomegranateNormalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

300 kcal15% DV

Pomegranate

300 kcal15% DV

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of calories (energy) (300 kcal).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

13.0 g26% DV

Pomegranate

6.0 g12% DV

Rolled Oats (Raw) provides 13.0 g vs 6.0 g in Pomegranate (+7.0 g, +116%).

CarbohydratesPomegranate higher

Rolled Oats (Raw)

51.0 g19% DV

Pomegranate

67.5 g25% DV

Pomegranate provides 67.5 g vs 51.0 g in Rolled Oats (Raw) (+16.5 g, +32%).

Dietary FiberPomegranate higher

Rolled Oats (Raw)

8.2 g29% DV

Pomegranate

14.4 g52% DV

Pomegranate provides 14.4 g vs 8.2 g in Rolled Oats (Raw) (+6.3 g, +77%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

5.3 g7% DV

Pomegranate

4.2 g5% DV

Rolled Oats (Raw) provides 5.3 g vs 4.2 g in Pomegranate (+1.1 g, +26%).

Total SugarsPomegranate higher

Rolled Oats (Raw)

0.76 g2% DV

Pomegranate

49.3 g99% DV

Pomegranate provides 49.3 g vs 0.76 g in Rolled Oats (Raw) (+48.6 g, +6374%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Rolled Oats (Raw)

0 mg

Pomegranate

36.8 mg41% DV

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

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Rolled Oats (Raw)

0.32 mg2% DV

Pomegranate

2.2 mg14% DV

Pomegranate provides 2.2 mg vs 0.32 mg in Rolled Oats (Raw) (+1.8 mg, +570%).

Vitamin KPomegranate higher

Rolled Oats (Raw)

1.5 µg1% DV

Pomegranate

59 µg49% DV

Pomegranate provides 59 µg vs 1.5 µg in Rolled Oats (Raw) (+58 µg, +3947%).

Folate (DFE)Pomegranate higher

Rolled Oats (Raw)

43 µg11% DV

Pomegranate

137 µg34% DV

Pomegranate provides 137 µg vs 43 µg in Rolled Oats (Raw) (+94 µg, +218%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.59 mg49% DV

Pomegranate

0.24 mg20% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.24 mg in Pomegranate (+0.35 mg, +143%).

Riboflavin (Vitamin B2)Pomegranate higher

Rolled Oats (Raw)

0.11 mg8% DV

Pomegranate

0.19 mg15% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.11 mg).

Niacin (Vitamin B3)Pomegranate higher

Rolled Oats (Raw)

0.74 mg5% DV

Pomegranate

1.1 mg7% DV

Pomegranate provides 1.1 mg vs 0.74 mg in Rolled Oats (Raw) (+0.32 mg, +43%).

Pantothenic Acid (B5)Pomegranate higher

Rolled Oats (Raw)

1.0 mg21% DV

Pomegranate

1.4 mg27% DV

Pomegranate provides 1.4 mg vs 1.0 mg in Rolled Oats (Raw) (+0.32 mg, +31%).

Vitamin B6Pomegranate higher

Rolled Oats (Raw)

0.09 mg5% DV

Pomegranate

0.27 mg16% DV

Pomegranate provides 0.27 mg vs 0.09 mg in Rolled Oats (Raw) (+0.18 mg, +195%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Pomegranate

0 µg

Both Rolled Oats (Raw) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Rolled Oats (Raw)

1.5 mg

Pomegranate

10.8 mg

Pomegranate provides 10.8 mg vs 1.5 mg in Rolled Oats (Raw) (+9.3 mg, +603%).

PotassiumPomegranate higher

Rolled Oats (Raw)

330 mg7% DV

Pomegranate

852 mg18% DV

Pomegranate provides 852 mg vs 330 mg in Rolled Oats (Raw) (+522 mg, +158%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

41.6 mg3% DV

Pomegranate

36.1 mg3% DV

Rolled Oats (Raw) provides 41.6 mg vs 36.1 mg in Pomegranate (+5.5 mg, +15%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

3.6 mg20% DV

Pomegranate

1.1 mg6% DV

Rolled Oats (Raw) provides 3.6 mg vs 1.1 mg in Pomegranate (+2.6 mg, +236%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

136 mg32% DV

Pomegranate

43.3 mg10% DV

Rolled Oats (Raw) provides 136 mg vs 43.3 mg in Pomegranate (+93.0 mg, +215%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

403 mg32% DV

Pomegranate

130 mg10% DV

Rolled Oats (Raw) provides 403 mg vs 130 mg in Pomegranate (+273 mg, +210%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

3.1 mg28% DV

Pomegranate

1.3 mg11% DV

Rolled Oats (Raw) provides 3.1 mg vs 1.3 mg in Pomegranate (+1.8 mg, +142%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.94 g5% DV

Pomegranate

0.43 g2% DV

Rolled Oats (Raw) provides 0.94 g vs 0.43 g in Pomegranate (+0.51 g, +117%).

Rolled Oats (Raw) vs Pomegranate

Rolled Oats (Raw)

Pomegranate

Nutritional Takeaways

Comparison Summary