Side-by-Side Comparison

Pomegranate vs Walnuts (English, Halves)

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

Clean raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-87%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 654 kcal, 571 kcal less).

Higher Protein

+812%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 15.2 g vs 1.7 g in Pomegranate (+13.6 g, +812%).

Higher Dietary Fiber

+68%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 6.7 g vs 4.0 g in Pomegranate (+2.7 g, +68%).

Higher Vitamin C

+685%

Pomegranate

Pomegranate provides 10.2 mg vs 1.3 mg in Walnuts (English, Halves) (+8.9 mg, +685%).

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Pomegranate

83 kcal4% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 83 kcal in Pomegranate (+571 kcal, +688%).

ProteinWalnuts (English, Halves) higher

Pomegranate

1.7 g3% DV

Walnuts (English, Halves)

15.2 g30% DV

Walnuts (English, Halves) provides 15.2 g vs 1.7 g in Pomegranate (+13.6 g, +812%).

CarbohydratesPomegranate higher

Pomegranate

18.7 g7% DV

Walnuts (English, Halves)

13.7 g5% DV

Pomegranate provides 18.7 g vs 13.7 g in Walnuts (English, Halves) (+5.0 g, +36%).

Dietary FiberWalnuts (English, Halves) higher

Pomegranate

4.0 g14% DV

Walnuts (English, Halves)

6.7 g24% DV

Walnuts (English, Halves) provides 6.7 g vs 4.0 g in Pomegranate (+2.7 g, +68%).

Total FatWalnuts (English, Halves) higher

Pomegranate

1.2 g2% DV

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 1.2 g in Pomegranate (+64.0 g, +5474%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

Walnuts (English, Halves)

2.6 g5% DV

Pomegranate provides 13.7 g vs 2.6 g in Walnuts (English, Halves) (+11.1 g, +424%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

10.2 mg11% DV

Walnuts (English, Halves)

1.3 mg1% DV

Pomegranate provides 10.2 mg vs 1.3 mg in Walnuts (English, Halves) (+8.9 mg, +685%).

Vitamin A (RAE)Walnuts (English, Halves) higher

Pomegranate

0 µg

Walnuts (English, Halves)

1.0 µg

Walnuts (English, Halves) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Walnuts (English, Halves)

0 µg

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Pomegranate

0.60 mg4% DV

Walnuts (English, Halves)

0.70 mg5% DV

Walnuts (English, Halves) provides 0.70 mg vs 0.60 mg in Pomegranate (+0.10 mg, +17%).

Vitamin KPomegranate higher

Pomegranate

16 µg14% DV

Walnuts (English, Halves)

2.7 µg2% DV

Pomegranate provides 16 µg vs 2.7 µg in Walnuts (English, Halves) (+14 µg, +507%).

Folate (DFE)Walnuts (English, Halves) higher

Pomegranate

38 µg10% DV

Walnuts (English, Halves)

98 µg25% DV

Walnuts (English, Halves) provides 98 µg vs 38 µg in Pomegranate (+60 µg, +158%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Pomegranate

0.07 mg6% DV

Walnuts (English, Halves)

0.34 mg28% DV

Walnuts (English, Halves) provides 0.34 mg vs 0.07 mg in Pomegranate (+0.27 mg, +409%).

Riboflavin (Vitamin B2)Walnuts (English, Halves) higher

Pomegranate

0.05 mg4% DV

Walnuts (English, Halves)

0.15 mg12% DV

Walnuts (English, Halves) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.05 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Pomegranate

0.29 mg2% DV

Walnuts (English, Halves)

1.1 mg7% DV

Walnuts (English, Halves) provides 1.1 mg vs 0.29 mg in Pomegranate (+0.83 mg, +284%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Pomegranate

0.38 mg8% DV

Walnuts (English, Halves)

0.57 mg11% DV

Walnuts (English, Halves) provides 0.57 mg vs 0.38 mg in Pomegranate (+0.19 mg, +51%).

Vitamin B6Walnuts (English, Halves) higher

Pomegranate

0.08 mg4% DV

Walnuts (English, Halves)

0.54 mg32% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.08 mg in Pomegranate (+0.46 mg, +616%).

Vitamin B12Similar

Pomegranate

0 µg

Walnuts (English, Halves)

0 µg

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

3.0 mg

Walnuts (English, Halves)

2.0 mg

Pomegranate provides 3.0 mg vs 2.0 mg in Walnuts (English, Halves) (+1.0 mg, +50%).

PotassiumWalnuts (English, Halves) higher

Pomegranate

236 mg5% DV

Walnuts (English, Halves)

441 mg9% DV

Walnuts (English, Halves) provides 441 mg vs 236 mg in Pomegranate (+205 mg, +87%).

CalciumWalnuts (English, Halves) higher

Pomegranate

10.0 mg1% DV

Walnuts (English, Halves)

98.0 mg8% DV

Walnuts (English, Halves) provides 98.0 mg vs 10.0 mg in Pomegranate (+88.0 mg, +880%).

IronWalnuts (English, Halves) higher

Pomegranate

0.30 mg2% DV

Walnuts (English, Halves)

2.9 mg16% DV

Walnuts (English, Halves) provides 2.9 mg vs 0.30 mg in Pomegranate (+2.6 mg, +870%).

MagnesiumWalnuts (English, Halves) higher

Pomegranate

12.0 mg3% DV

Walnuts (English, Halves)

158 mg38% DV

Walnuts (English, Halves) provides 158 mg vs 12.0 mg in Pomegranate (+146 mg, +1217%).

PhosphorusWalnuts (English, Halves) higher

Pomegranate

36.0 mg3% DV

Walnuts (English, Halves)

346 mg28% DV

Walnuts (English, Halves) provides 346 mg vs 36.0 mg in Pomegranate (+310 mg, +861%).

ZincWalnuts (English, Halves) higher

Pomegranate

0.35 mg3% DV

Walnuts (English, Halves)

3.1 mg28% DV

Walnuts (English, Halves) provides 3.1 mg vs 0.35 mg in Pomegranate (+2.7 mg, +783%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Pomegranate

0.12 g1% DV

Walnuts (English, Halves)

6.1 g31% DV

Walnuts (English, Halves) provides 6.1 g vs 0.12 g in Pomegranate (+6.0 g, +5008%).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Pomegranate

144 kcal7% DV

Walnuts (English, Halves)

183 kcal9% DV

Walnuts (English, Halves) provides 183 kcal vs 144 kcal in Pomegranate (+39 kcal, +27%).

ProteinWalnuts (English, Halves) higher

Pomegranate

2.9 g6% DV

Walnuts (English, Halves)

4.3 g9% DV

Walnuts (English, Halves) provides 4.3 g vs 2.9 g in Pomegranate (+1.4 g, +47%).

CarbohydratesPomegranate higher

Pomegranate

32.5 g12% DV

Walnuts (English, Halves)

3.8 g1% DV

Pomegranate provides 32.5 g vs 3.8 g in Walnuts (English, Halves) (+28.7 g, +748%).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

Walnuts (English, Halves)

1.9 g7% DV

Pomegranate provides 7.0 g vs 1.9 g in Walnuts (English, Halves) (+5.1 g, +271%).

Total FatWalnuts (English, Halves) higher

Pomegranate

2.0 g3% DV

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 2.0 g in Pomegranate (+16.2 g, +797%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

Walnuts (English, Halves)

0.73 g1% DV

Pomegranate provides 23.8 g vs 0.73 g in Walnuts (English, Halves) (+23.1 g, +3155%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

17.7 mg20% DV

Walnuts (English, Halves)

0.36 mg

Pomegranate provides 17.7 mg vs 0.36 mg in Walnuts (English, Halves) (+17.4 mg, +4776%).

Vitamin A (RAE)Walnuts (English, Halves) higher

Pomegranate

0 µg

Walnuts (English, Halves)

0.3 µg

Walnuts (English, Halves) has higher vitamin a (rae) (0.3 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Walnuts (English, Halves)

0 µg

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

1.0 mg7% DV

Walnuts (English, Halves)

0.20 mg1% DV

Pomegranate provides 1.0 mg vs 0.20 mg in Walnuts (English, Halves) (+0.85 mg, +433%).

Vitamin KPomegranate higher

Pomegranate

29 µg24% DV

Walnuts (English, Halves)

0.8 µg1% DV

Pomegranate provides 29 µg vs 0.8 µg in Walnuts (English, Halves) (+28 µg, +3675%).

Folate (DFE)Pomegranate higher

Pomegranate

66 µg17% DV

Walnuts (English, Halves)

27 µg7% DV

Pomegranate provides 66 µg vs 27 µg in Walnuts (English, Halves) (+39 µg, +141%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.12 mg10% DV

Walnuts (English, Halves)

0.10 mg8% DV

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.12 mg).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.09 mg7% DV

Walnuts (English, Halves)

0.04 mg3% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.04 mg).

Niacin (Vitamin B3)Pomegranate higher

Pomegranate

0.51 mg3% DV

Walnuts (English, Halves)

0.32 mg2% DV

Pomegranate provides 0.51 mg vs 0.32 mg in Walnuts (English, Halves) (+0.19 mg, +62%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.66 mg13% DV

Walnuts (English, Halves)

0.16 mg3% DV

Pomegranate provides 0.66 mg vs 0.16 mg in Walnuts (English, Halves) (+0.50 mg, +311%).

Vitamin B6Similar

Pomegranate

0.13 mg8% DV

Walnuts (English, Halves)

0.15 mg9% DV

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin b6 (0.13 mg).

Vitamin B12Similar

Pomegranate

0 µg

Walnuts (English, Halves)

0 µg

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

5.2 mg

Walnuts (English, Halves)

0.56 mg

Pomegranate provides 5.2 mg vs 0.56 mg in Walnuts (English, Halves) (+4.7 mg, +832%).

PotassiumPomegranate higher

Pomegranate

411 mg9% DV

Walnuts (English, Halves)

123 mg3% DV

Pomegranate provides 411 mg vs 123 mg in Walnuts (English, Halves) (+287 mg, +233%).

CalciumWalnuts (English, Halves) higher

Pomegranate

17.4 mg1% DV

Walnuts (English, Halves)

27.4 mg2% DV

Walnuts (English, Halves) provides 27.4 mg vs 17.4 mg in Pomegranate (+10.0 mg, +58%).

IronWalnuts (English, Halves) higher

Pomegranate

0.52 mg3% DV

Walnuts (English, Halves)

0.81 mg5% DV

Walnuts (English, Halves) provides 0.81 mg vs 0.52 mg in Pomegranate (+0.29 mg, +56%).

MagnesiumWalnuts (English, Halves) higher

Pomegranate

20.9 mg5% DV

Walnuts (English, Halves)

44.2 mg11% DV

Walnuts (English, Halves) provides 44.2 mg vs 20.9 mg in Pomegranate (+23.4 mg, +112%).

PhosphorusWalnuts (English, Halves) higher

Pomegranate

62.6 mg5% DV

Walnuts (English, Halves)

96.9 mg8% DV

Walnuts (English, Halves) provides 96.9 mg vs 62.6 mg in Pomegranate (+34.2 mg, +55%).

ZincWalnuts (English, Halves) higher

Pomegranate

0.61 mg6% DV

Walnuts (English, Halves)

0.87 mg8% DV

Walnuts (English, Halves) provides 0.87 mg vs 0.61 mg in Pomegranate (+0.26 mg, +42%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Pomegranate

0.21 g1% DV

Walnuts (English, Halves)

1.7 g9% DV

Walnuts (English, Halves) provides 1.7 g vs 0.21 g in Pomegranate (+1.5 g, +722%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of calories (energy) (100 kcal).

ProteinWalnuts (English, Halves) higher

Pomegranate

2.0 g4% DV

Walnuts (English, Halves)

2.3 g5% DV

Walnuts (English, Halves) provides 2.3 g vs 2.0 g in Pomegranate (+0.28 g, +14%).

CarbohydratesPomegranate higher

Pomegranate

22.4 g8% DV

Walnuts (English, Halves)

2.1 g1% DV

Pomegranate provides 22.4 g vs 2.1 g in Walnuts (English, Halves) (+20.4 g, +991%).

Dietary FiberPomegranate higher

Pomegranate

4.8 g17% DV

Walnuts (English, Halves)

1.0 g4% DV

Pomegranate provides 4.8 g vs 1.0 g in Walnuts (English, Halves) (+3.8 g, +378%).

Total FatWalnuts (English, Halves) higher

Pomegranate

1.4 g2% DV

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 1.4 g in Pomegranate (+8.4 g, +597%).

Total SugarsPomegranate higher

Pomegranate

16.4 g33% DV

Walnuts (English, Halves)

0.39 g1% DV

Pomegranate provides 16.4 g vs 0.39 g in Walnuts (English, Halves) (+16.0 g, +4090%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

12.2 mg14% DV

Walnuts (English, Halves)

0.20 mg

Pomegranate provides 12.2 mg vs 0.20 mg in Walnuts (English, Halves) (+12.0 mg, +6177%).

Vitamin A (RAE)Walnuts (English, Halves) higher

Pomegranate

0 µg

Walnuts (English, Halves)

0.2 µg

Walnuts (English, Halves) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Walnuts (English, Halves)

0 µg

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

0.72 mg5% DV

Walnuts (English, Halves)

0.11 mg1% DV

Pomegranate provides 0.72 mg vs 0.11 mg in Walnuts (English, Halves) (+0.62 mg, +586%).

Vitamin KPomegranate higher

Pomegranate

20 µg16% DV

Walnuts (English, Halves)

0.4 µg

Pomegranate provides 20 µg vs 0.4 µg in Walnuts (English, Halves) (+19 µg, +4759%).

Folate (DFE)Pomegranate higher

Pomegranate

46 µg11% DV

Walnuts (English, Halves)

15 µg4% DV

Pomegranate provides 46 µg vs 15 µg in Walnuts (English, Halves) (+31 µg, +210%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.08 mg7% DV

Walnuts (English, Halves)

0.05 mg4% DV

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.06 mg5% DV

Walnuts (English, Halves)

0.02 mg2% DV

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Pomegranate higher

Pomegranate

0.35 mg2% DV

Walnuts (English, Halves)

0.17 mg1% DV

Pomegranate provides 0.35 mg vs 0.17 mg in Walnuts (English, Halves) (+0.18 mg, +108%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.45 mg9% DV

Walnuts (English, Halves)

0.09 mg2% DV

Pomegranate provides 0.45 mg vs 0.09 mg in Walnuts (English, Halves) (+0.37 mg, +429%).

Vitamin B6Similar

Pomegranate

0.09 mg5% DV

Walnuts (English, Halves)

0.08 mg5% DV

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Pomegranate

0 µg

Walnuts (English, Halves)

0 µg

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

3.6 mg

Walnuts (English, Halves)

0.30 mg

Pomegranate provides 3.6 mg vs 0.30 mg in Walnuts (English, Halves) (+3.3 mg, +1100%).

PotassiumPomegranate higher

Pomegranate

283 mg6% DV

Walnuts (English, Halves)

66.1 mg1% DV

Pomegranate provides 283 mg vs 66.1 mg in Walnuts (English, Halves) (+217 mg, +328%).

CalciumWalnuts (English, Halves) higher

Pomegranate

12.0 mg1% DV

Walnuts (English, Halves)

14.7 mg1% DV

Walnuts (English, Halves) provides 14.7 mg vs 12.0 mg in Pomegranate (+2.7 mg, +22%).

IronWalnuts (English, Halves) higher

Pomegranate

0.36 mg2% DV

Walnuts (English, Halves)

0.44 mg2% DV

Walnuts (English, Halves) provides 0.44 mg vs 0.36 mg in Pomegranate (+0.08 mg, +21%).

MagnesiumWalnuts (English, Halves) higher

Pomegranate

14.4 mg3% DV

Walnuts (English, Halves)

23.7 mg6% DV

Walnuts (English, Halves) provides 23.7 mg vs 14.4 mg in Pomegranate (+9.3 mg, +65%).

PhosphorusWalnuts (English, Halves) higher

Pomegranate

43.2 mg3% DV

Walnuts (English, Halves)

51.9 mg4% DV

Walnuts (English, Halves) provides 51.9 mg vs 43.2 mg in Pomegranate (+8.7 mg, +20%).

ZincSimilar

Pomegranate

0.42 mg4% DV

Walnuts (English, Halves)

0.46 mg4% DV

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of zinc (0.42 mg).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Pomegranate

0.14 g1% DV

Walnuts (English, Halves)

0.92 g5% DV

Walnuts (English, Halves) provides 0.92 g vs 0.14 g in Pomegranate (+0.78 g, +539%).

Nutrient

PomegranateNormalized to 300 kcal (361 g)

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of calories (energy) (300 kcal).

ProteinWalnuts (English, Halves) higher

Pomegranate

6.0 g12% DV

Walnuts (English, Halves)

7.0 g14% DV

Walnuts (English, Halves) provides 7.0 g vs 6.0 g in Pomegranate (+0.98 g, +16%).

CarbohydratesPomegranate higher

Pomegranate

67.5 g25% DV

Walnuts (English, Halves)

6.3 g2% DV

Pomegranate provides 67.5 g vs 6.3 g in Walnuts (English, Halves) (+61.2 g, +970%).

Dietary FiberPomegranate higher

Pomegranate

14.4 g52% DV

Walnuts (English, Halves)

3.1 g11% DV

Pomegranate provides 14.4 g vs 3.1 g in Walnuts (English, Halves) (+11.4 g, +369%).

Total FatWalnuts (English, Halves) higher

Pomegranate

4.2 g5% DV

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 4.2 g in Pomegranate (+25.8 g, +610%).

Total SugarsPomegranate higher

Pomegranate

49.3 g99% DV

Walnuts (English, Halves)

1.2 g2% DV

Pomegranate provides 49.3 g vs 1.2 g in Walnuts (English, Halves) (+48.1 g, +4010%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

36.8 mg41% DV

Walnuts (English, Halves)

0.60 mg1% DV

Pomegranate provides 36.8 mg vs 0.60 mg in Walnuts (English, Halves) (+36.2 mg, +6058%).

Vitamin A (RAE)Walnuts (English, Halves) higher

Pomegranate

0 µg

Walnuts (English, Halves)

0.5 µg

Walnuts (English, Halves) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Walnuts (English, Halves)

0 µg

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

2.2 mg14% DV

Walnuts (English, Halves)

0.32 mg2% DV

Pomegranate provides 2.2 mg vs 0.32 mg in Walnuts (English, Halves) (+1.8 mg, +573%).

Vitamin KPomegranate higher

Pomegranate

59 µg49% DV

Walnuts (English, Halves)

1.2 µg1% DV

Pomegranate provides 59 µg vs 1.2 µg in Walnuts (English, Halves) (+58 µg, +4667%).

Folate (DFE)Pomegranate higher

Pomegranate

137 µg34% DV

Walnuts (English, Halves)

45 µg11% DV

Pomegranate provides 137 µg vs 45 µg in Walnuts (English, Halves) (+92 µg, +204%).

Thiamin (Vitamin B1)Pomegranate higher

Pomegranate

0.24 mg20% DV

Walnuts (English, Halves)

0.16 mg13% DV

Pomegranate provides 0.24 mg vs 0.16 mg in Walnuts (English, Halves) (+0.09 mg, +54%).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.19 mg15% DV

Walnuts (English, Halves)

0.07 mg5% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.07 mg).

Niacin (Vitamin B3)Pomegranate higher

Pomegranate

1.1 mg7% DV

Walnuts (English, Halves)

0.52 mg3% DV

Pomegranate provides 1.1 mg vs 0.52 mg in Walnuts (English, Halves) (+0.54 mg, +104%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

1.4 mg27% DV

Walnuts (English, Halves)

0.26 mg5% DV

Pomegranate provides 1.4 mg vs 0.26 mg in Walnuts (English, Halves) (+1.1 mg, +419%).

Vitamin B6Similar

Pomegranate

0.27 mg16% DV

Walnuts (English, Halves)

0.25 mg15% DV

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin b6 (0.27 mg).

Vitamin B12Similar

Pomegranate

0 µg

Walnuts (English, Halves)

0 µg

Both Pomegranate and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

10.8 mg

Walnuts (English, Halves)

0.92 mg

Pomegranate provides 10.8 mg vs 0.92 mg in Walnuts (English, Halves) (+9.9 mg, +1077%).

PotassiumPomegranate higher

Pomegranate

852 mg18% DV

Walnuts (English, Halves)

203 mg4% DV

Pomegranate provides 852 mg vs 203 mg in Walnuts (English, Halves) (+649 mg, +320%).

CalciumWalnuts (English, Halves) higher

Pomegranate

36.1 mg3% DV

Walnuts (English, Halves)

45.1 mg3% DV

Walnuts (English, Halves) provides 45.1 mg vs 36.1 mg in Pomegranate (+9.0 mg, +25%).

IronWalnuts (English, Halves) higher

Pomegranate

1.1 mg6% DV

Walnuts (English, Halves)

1.3 mg7% DV

Walnuts (English, Halves) provides 1.3 mg vs 1.1 mg in Pomegranate (+0.26 mg, +24%).

MagnesiumWalnuts (English, Halves) higher

Pomegranate

43.3 mg10% DV

Walnuts (English, Halves)

72.7 mg17% DV

Walnuts (English, Halves) provides 72.7 mg vs 43.3 mg in Pomegranate (+29.4 mg, +68%).

PhosphorusWalnuts (English, Halves) higher

Pomegranate

130 mg10% DV

Walnuts (English, Halves)

159 mg13% DV

Walnuts (English, Halves) provides 159 mg vs 130 mg in Pomegranate (+29.2 mg, +22%).

ZincWalnuts (English, Halves) higher

Pomegranate

1.3 mg11% DV

Walnuts (English, Halves)

1.4 mg13% DV

Walnuts (English, Halves) provides 1.4 mg vs 1.3 mg in Pomegranate (+0.16 mg, +12%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Pomegranate

0.43 g2% DV

Walnuts (English, Halves)

2.8 g14% DV

Walnuts (English, Halves) provides 2.8 g vs 0.43 g in Pomegranate (+2.4 g, +551%).

Pomegranate vs Walnuts (English, Halves)

Pomegranate

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary