Side-by-Side Comparison

Pomegranate vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-31%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 120 kcal, 37 kcal less).

Higher Protein

+163%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 1.7 g in Pomegranate (+2.7 g, +163%).

Higher Dietary Fiber

+43%

Pomegranate

Pomegranate provides 4.0 g vs 2.8 g in Quinoa (Cooked) (+1.2 g, +43%).

Higher Vitamin C

Pomegranate

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

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Pomegranate

83 kcal4% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 83 kcal in Pomegranate (+37 kcal, +45%).

ProteinQuinoa (Cooked) higher

Pomegranate

1.7 g3% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 1.7 g in Pomegranate (+2.7 g, +163%).

CarbohydratesQuinoa (Cooked) higher

Pomegranate

18.7 g7% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 18.7 g in Pomegranate (+2.6 g, +14%).

Dietary FiberPomegranate higher

Pomegranate

4.0 g14% DV

Quinoa (Cooked)

2.8 g10% DV

Pomegranate provides 4.0 g vs 2.8 g in Quinoa (Cooked) (+1.2 g, +43%).

Total FatQuinoa (Cooked) higher

Pomegranate

1.2 g2% DV

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 1.2 g in Pomegranate (+0.75 g, +64%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

Quinoa (Cooked)

0.87 g2% DV

Pomegranate provides 13.7 g vs 0.87 g in Quinoa (Cooked) (+12.8 g, +1471%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

10.2 mg11% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Pomegranate

0 µg

Quinoa (Cooked)

1.0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin ESimilar

Pomegranate

0.60 mg4% DV

Quinoa (Cooked)

0.63 mg4% DV

Both Pomegranate and Quinoa (Cooked) provide similar amounts of vitamin e (0.60 mg).

Vitamin KPomegranate higher

Pomegranate

16 µg14% DV

Quinoa (Cooked)

0 µg

Pomegranate has higher vitamin k (16 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Pomegranate

38 µg10% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 38 µg in Pomegranate (+4.0 µg, +11%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.07 mg6% DV

Quinoa (Cooked)

0.11 mg9% DV

Both Pomegranate and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Pomegranate

0.05 mg4% DV

Quinoa (Cooked)

0.11 mg8% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.05 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Pomegranate

0.29 mg2% DV

Quinoa (Cooked)

0.41 mg3% DV

Quinoa (Cooked) provides 0.41 mg vs 0.29 mg in Pomegranate (+0.12 mg, +41%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.38 mg8% DV

Quinoa (Cooked)

0.23 mg5% DV

Pomegranate provides 0.38 mg vs 0.23 mg in Quinoa (Cooked) (+0.15 mg, +65%).

Vitamin B6Similar

Pomegranate

0.08 mg4% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Pomegranate and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Pomegranate

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Pomegranate

3.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 3.0 mg in Pomegranate (+4.0 mg, +133%).

PotassiumPomegranate higher

Pomegranate

236 mg5% DV

Quinoa (Cooked)

172 mg4% DV

Pomegranate provides 236 mg vs 172 mg in Quinoa (Cooked) (+64.0 mg, +37%).

CalciumQuinoa (Cooked) higher

Pomegranate

10.0 mg1% DV

Quinoa (Cooked)

17.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 10.0 mg in Pomegranate (+7.0 mg, +70%).

IronQuinoa (Cooked) higher

Pomegranate

0.30 mg2% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.30 mg in Pomegranate (+1.2 mg, +397%).

MagnesiumQuinoa (Cooked) higher

Pomegranate

12.0 mg3% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 12.0 mg in Pomegranate (+52.0 mg, +433%).

PhosphorusQuinoa (Cooked) higher

Pomegranate

36.0 mg3% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 36.0 mg in Pomegranate (+116 mg, +322%).

ZincQuinoa (Cooked) higher

Pomegranate

0.35 mg3% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.35 mg in Pomegranate (+0.74 mg, +211%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Pomegranate

0.12 g1% DV

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.12 g in Pomegranate (+0.11 g, +92%).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Pomegranate

144 kcal7% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 144 kcal in Pomegranate (+78 kcal, +54%).

ProteinQuinoa (Cooked) higher

Pomegranate

2.9 g6% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 2.9 g in Pomegranate (+5.2 g, +180%).

CarbohydratesQuinoa (Cooked) higher

Pomegranate

32.5 g12% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 32.5 g in Pomegranate (+6.9 g, +21%).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

Quinoa (Cooked)

5.2 g19% DV

Pomegranate provides 7.0 g vs 5.2 g in Quinoa (Cooked) (+1.8 g, +34%).

Total FatQuinoa (Cooked) higher

Pomegranate

2.0 g3% DV

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 2.0 g in Pomegranate (+1.5 g, +74%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

Quinoa (Cooked)

1.6 g3% DV

Pomegranate provides 23.8 g vs 1.6 g in Quinoa (Cooked) (+22.2 g, +1378%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

17.7 mg20% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Pomegranate

0 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Pomegranate

1.0 mg7% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 1.0 mg in Pomegranate (+0.12 mg, +12%).

Vitamin KPomegranate higher

Pomegranate

29 µg24% DV

Quinoa (Cooked)

0 µg

Pomegranate has higher vitamin k (29 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Pomegranate

66 µg17% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 66 µg in Pomegranate (+12 µg, +18%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Pomegranate

0.12 mg10% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.12 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Pomegranate

0.09 mg7% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.09 mg in Pomegranate (+0.11 mg, +121%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Pomegranate

0.51 mg3% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.51 mg in Pomegranate (+0.25 mg, +50%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.66 mg13% DV

Quinoa (Cooked)

0.42 mg8% DV

Pomegranate provides 0.66 mg vs 0.42 mg in Quinoa (Cooked) (+0.23 mg, +56%).

Vitamin B6Quinoa (Cooked) higher

Pomegranate

0.13 mg8% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.13 mg in Pomegranate (+0.10 mg, +74%).

Vitamin B12Similar

Pomegranate

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Pomegranate

5.2 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 5.2 mg in Pomegranate (+7.7 mg, +148%).

PotassiumPomegranate higher

Pomegranate

411 mg9% DV

Quinoa (Cooked)

318 mg7% DV

Pomegranate provides 411 mg vs 318 mg in Quinoa (Cooked) (+92.4 mg, +29%).

CalciumQuinoa (Cooked) higher

Pomegranate

17.4 mg1% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 17.4 mg in Pomegranate (+14.1 mg, +81%).

IronQuinoa (Cooked) higher

Pomegranate

0.52 mg3% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.52 mg in Pomegranate (+2.2 mg, +428%).

MagnesiumQuinoa (Cooked) higher

Pomegranate

20.9 mg5% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 20.9 mg in Pomegranate (+97.5 mg, +467%).

PhosphorusQuinoa (Cooked) higher

Pomegranate

62.6 mg5% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 62.6 mg in Pomegranate (+219 mg, +349%).

ZincQuinoa (Cooked) higher

Pomegranate

0.61 mg6% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.61 mg in Pomegranate (+1.4 mg, +231%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Pomegranate

0.21 g1% DV

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.21 g in Pomegranate (+0.22 g, +104%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

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

ProteinQuinoa (Cooked) higher

Pomegranate

2.0 g4% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 2.0 g in Pomegranate (+1.6 g, +82%).

CarbohydratesPomegranate higher

Pomegranate

22.4 g8% DV

Quinoa (Cooked)

17.7 g6% DV

Pomegranate provides 22.4 g vs 17.7 g in Quinoa (Cooked) (+4.8 g, +27%).

Dietary FiberPomegranate higher

Pomegranate

4.8 g17% DV

Quinoa (Cooked)

2.3 g8% DV

Pomegranate provides 4.8 g vs 2.3 g in Quinoa (Cooked) (+2.5 g, +107%).

Total FatQuinoa (Cooked) higher

Pomegranate

1.4 g2% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 1.4 g in Pomegranate (+0.19 g, +14%).

Total SugarsPomegranate higher

Pomegranate

16.4 g33% DV

Quinoa (Cooked)

0.72 g1% DV

Pomegranate provides 16.4 g vs 0.72 g in Quinoa (Cooked) (+15.7 g, +2172%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

12.2 mg14% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Pomegranate

0 µg

Quinoa (Cooked)

0.8 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EPomegranate higher

Pomegranate

0.72 mg5% DV

Quinoa (Cooked)

0.52 mg3% DV

Pomegranate provides 0.72 mg vs 0.52 mg in Quinoa (Cooked) (+0.20 mg, +38%).

Vitamin KPomegranate higher

Pomegranate

20 µg16% DV

Quinoa (Cooked)

0 µg

Pomegranate has higher vitamin k (20 µg vs 0 µg).

Folate (DFE)Pomegranate higher

Pomegranate

46 µg11% DV

Quinoa (Cooked)

35 µg9% DV

Pomegranate provides 46 µg vs 35 µg in Quinoa (Cooked) (+11 µg, +31%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.08 mg7% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Pomegranate and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.06 mg5% DV

Quinoa (Cooked)

0.09 mg7% DV

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

Niacin (Vitamin B3)Similar

Pomegranate

0.35 mg2% DV

Quinoa (Cooked)

0.34 mg2% DV

Both Pomegranate and Quinoa (Cooked) provide similar amounts of niacin (vitamin b3) (0.35 mg).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.45 mg9% DV

Quinoa (Cooked)

0.19 mg4% DV

Pomegranate provides 0.45 mg vs 0.19 mg in Quinoa (Cooked) (+0.26 mg, +139%).

Vitamin B6Similar

Pomegranate

0.09 mg5% DV

Quinoa (Cooked)

0.10 mg6% DV

Both Pomegranate and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Pomegranate

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Pomegranate

3.6 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 3.6 mg in Pomegranate (+2.2 mg, +61%).

PotassiumPomegranate higher

Pomegranate

283 mg6% DV

Quinoa (Cooked)

143 mg3% DV

Pomegranate provides 283 mg vs 143 mg in Quinoa (Cooked) (+140 mg, +98%).

CalciumQuinoa (Cooked) higher

Pomegranate

12.0 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

Quinoa (Cooked) provides 14.1 mg vs 12.0 mg in Pomegranate (+2.1 mg, +18%).

IronQuinoa (Cooked) higher

Pomegranate

0.36 mg2% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.36 mg in Pomegranate (+0.88 mg, +244%).

MagnesiumQuinoa (Cooked) higher

Pomegranate

14.4 mg3% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 14.4 mg in Pomegranate (+38.7 mg, +269%).

PhosphorusQuinoa (Cooked) higher

Pomegranate

43.2 mg3% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 43.2 mg in Pomegranate (+83.0 mg, +192%).

ZincQuinoa (Cooked) higher

Pomegranate

0.42 mg4% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.42 mg in Pomegranate (+0.48 mg, +115%).

Lipids1 nutrients

Saturated FatSimilar

Pomegranate

0.14 g1% DV

Quinoa (Cooked)

0.19 g1% DV

Both Pomegranate and Quinoa (Cooked) provide similar amounts of saturated fat (0.14 g).

Nutrient

PomegranateNormalized to 300 kcal (361 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

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

ProteinQuinoa (Cooked) higher

Pomegranate

6.0 g12% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 6.0 g in Pomegranate (+5.0 g, +82%).

CarbohydratesPomegranate higher

Pomegranate

67.5 g25% DV

Quinoa (Cooked)

53.3 g19% DV

Pomegranate provides 67.5 g vs 53.3 g in Quinoa (Cooked) (+14.3 g, +27%).

Dietary FiberPomegranate higher

Pomegranate

14.4 g52% DV

Quinoa (Cooked)

7.0 g25% DV

Pomegranate provides 14.4 g vs 7.0 g in Quinoa (Cooked) (+7.4 g, +106%).

Total FatQuinoa (Cooked) higher

Pomegranate

4.2 g5% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 4.2 g in Pomegranate (+0.58 g, +14%).

Total SugarsPomegranate higher

Pomegranate

49.3 g99% DV

Quinoa (Cooked)

2.2 g4% DV

Pomegranate provides 49.3 g vs 2.2 g in Quinoa (Cooked) (+47.2 g, +2169%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

36.8 mg41% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Pomegranate

0 µg

Quinoa (Cooked)

2.5 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EPomegranate higher

Pomegranate

2.2 mg14% DV

Quinoa (Cooked)

1.6 mg11% DV

Pomegranate provides 2.2 mg vs 1.6 mg in Quinoa (Cooked) (+0.59 mg, +38%).

Vitamin KPomegranate higher

Pomegranate

59 µg49% DV

Quinoa (Cooked)

0 µg

Pomegranate has higher vitamin k (59 µg vs 0 µg).

Folate (DFE)Pomegranate higher

Pomegranate

137 µg34% DV

Quinoa (Cooked)

105 µg26% DV

Pomegranate provides 137 µg vs 105 µg in Quinoa (Cooked) (+32 µg, +31%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.24 mg20% DV

Quinoa (Cooked)

0.27 mg22% DV

Both Pomegranate and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.24 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Pomegranate

0.19 mg15% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.19 mg in Pomegranate (+0.08 mg, +44%).

Niacin (Vitamin B3)Similar

Pomegranate

1.1 mg7% DV

Quinoa (Cooked)

1.0 mg6% DV

Both Pomegranate and Quinoa (Cooked) provide similar amounts of niacin (vitamin b3) (1.1 mg).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

1.4 mg27% DV

Quinoa (Cooked)

0.57 mg11% DV

Pomegranate provides 1.4 mg vs 0.57 mg in Quinoa (Cooked) (+0.79 mg, +139%).

Vitamin B6Similar

Pomegranate

0.27 mg16% DV

Quinoa (Cooked)

0.31 mg18% DV

Both Pomegranate and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.27 mg).

Vitamin B12Similar

Pomegranate

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Pomegranate

10.8 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 10.8 mg in Pomegranate (+6.7 mg, +62%).

PotassiumPomegranate higher

Pomegranate

852 mg18% DV

Quinoa (Cooked)

430 mg9% DV

Pomegranate provides 852 mg vs 430 mg in Quinoa (Cooked) (+422 mg, +98%).

CalciumQuinoa (Cooked) higher

Pomegranate

36.1 mg3% DV

Quinoa (Cooked)

42.5 mg3% DV

Quinoa (Cooked) provides 42.5 mg vs 36.1 mg in Pomegranate (+6.4 mg, +18%).

IronQuinoa (Cooked) higher

Pomegranate

1.1 mg6% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 1.1 mg in Pomegranate (+2.6 mg, +244%).

MagnesiumQuinoa (Cooked) higher

Pomegranate

43.3 mg10% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 43.3 mg in Pomegranate (+117 mg, +269%).

PhosphorusQuinoa (Cooked) higher

Pomegranate

130 mg10% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 130 mg in Pomegranate (+250 mg, +192%).

ZincQuinoa (Cooked) higher

Pomegranate

1.3 mg11% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 1.3 mg in Pomegranate (+1.5 mg, +116%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Pomegranate

0.43 g2% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.43 g in Pomegranate (+0.14 g, +33%).

Pomegranate vs Quinoa (Cooked)

Pomegranate

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary