Side-by-Side Comparison

Pomegranate vs White Rice (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

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-36%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 130 kcal, 47 kcal less).

Higher Protein

+61%

White Rice (Cooked)

White Rice (Cooked) provides 2.7 g vs 1.7 g in Pomegranate (+1.0 g, +61%).

Higher Dietary Fiber

+900%

Pomegranate

Pomegranate provides 4.0 g vs 0.40 g in White Rice (Cooked) (+3.6 g, +900%).

Higher Vitamin C

Pomegranate

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

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Pomegranate

83 kcal4% DV

White Rice (Cooked)

130 kcal7% DV

White Rice (Cooked) provides 130 kcal vs 83 kcal in Pomegranate (+47 kcal, +57%).

ProteinWhite Rice (Cooked) higher

Pomegranate

1.7 g3% DV

White Rice (Cooked)

2.7 g5% DV

White Rice (Cooked) provides 2.7 g vs 1.7 g in Pomegranate (+1.0 g, +61%).

CarbohydratesWhite Rice (Cooked) higher

Pomegranate

18.7 g7% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 18.7 g in Pomegranate (+9.5 g, +51%).

Dietary FiberPomegranate higher

Pomegranate

4.0 g14% DV

White Rice (Cooked)

0.40 g1% DV

Pomegranate provides 4.0 g vs 0.40 g in White Rice (Cooked) (+3.6 g, +900%).

Total FatPomegranate higher

Pomegranate

1.2 g2% DV

White Rice (Cooked)

0.28 g

Pomegranate provides 1.2 g vs 0.28 g in White Rice (Cooked) (+0.89 g, +318%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

White Rice (Cooked)

0.05 g

Pomegranate provides 13.7 g vs 0.05 g in White Rice (Cooked) (+13.6 g, +27240%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

10.2 mg11% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Similar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EPomegranate higher

Pomegranate

0.60 mg4% DV

White Rice (Cooked)

0.04 mg

Pomegranate provides 0.60 mg vs 0.04 mg in White Rice (Cooked) (+0.56 mg, +1400%).

Vitamin KPomegranate higher

Pomegranate

16 µg14% DV

White Rice (Cooked)

0.1 µg

Pomegranate provides 16 µg vs 0.1 µg in White Rice (Cooked) (+16 µg, +16300%).

Folate (DFE)White Rice (Cooked) higher

Pomegranate

38 µg10% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 38 µg in Pomegranate (+20 µg, +53%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Pomegranate

0.07 mg6% DV

White Rice (Cooked)

0.16 mg14% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.05 mg4% DV

White Rice (Cooked)

0.01 mg1% DV

Both Pomegranate and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Pomegranate

0.29 mg2% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 0.29 mg in Pomegranate (+1.2 mg, +404%).

Pantothenic Acid (B5)Similar

Pomegranate

0.38 mg8% DV

White Rice (Cooked)

0.40 mg8% DV

Both Pomegranate and White Rice (Cooked) provide similar amounts of pantothenic acid (b5) (0.38 mg).

Vitamin B6Similar

Pomegranate

0.08 mg4% DV

White Rice (Cooked)

0.09 mg5% DV

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

Vitamin B12Similar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

3.0 mg

White Rice (Cooked)

1.0 mg

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

PotassiumPomegranate higher

Pomegranate

236 mg5% DV

White Rice (Cooked)

35.0 mg1% DV

Pomegranate provides 236 mg vs 35.0 mg in White Rice (Cooked) (+201 mg, +574%).

CalciumSimilar

Pomegranate

10.0 mg1% DV

White Rice (Cooked)

10.0 mg1% DV

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

IronWhite Rice (Cooked) higher

Pomegranate

0.30 mg2% DV

White Rice (Cooked)

1.2 mg7% DV

White Rice (Cooked) provides 1.2 mg vs 0.30 mg in Pomegranate (+0.90 mg, +300%).

MagnesiumSimilar

Pomegranate

12.0 mg3% DV

White Rice (Cooked)

12.0 mg3% DV

Both Pomegranate and White Rice (Cooked) provide similar amounts of magnesium (12.0 mg).

PhosphorusWhite Rice (Cooked) higher

Pomegranate

36.0 mg3% DV

White Rice (Cooked)

43.0 mg3% DV

White Rice (Cooked) provides 43.0 mg vs 36.0 mg in Pomegranate (+7.0 mg, +19%).

ZincWhite Rice (Cooked) higher

Pomegranate

0.35 mg3% DV

White Rice (Cooked)

0.49 mg4% DV

White Rice (Cooked) provides 0.49 mg vs 0.35 mg in Pomegranate (+0.14 mg, +40%).

Lipids1 nutrients

Saturated FatSimilar

Pomegranate

0.12 g1% DV

White Rice (Cooked)

0.08 g

Both Pomegranate and White Rice (Cooked) provide similar amounts of saturated fat (0.12 g).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Pomegranate

144 kcal7% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 144 kcal in Pomegranate (+61 kcal, +42%).

ProteinWhite Rice (Cooked) higher

Pomegranate

2.9 g6% DV

White Rice (Cooked)

4.3 g9% DV

White Rice (Cooked) provides 4.3 g vs 2.9 g in Pomegranate (+1.3 g, +46%).

CarbohydratesWhite Rice (Cooked) higher

Pomegranate

32.5 g12% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 32.5 g in Pomegranate (+12.0 g, +37%).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

White Rice (Cooked)

0.63 g2% DV

Pomegranate provides 7.0 g vs 0.63 g in White Rice (Cooked) (+6.3 g, +1001%).

Total FatPomegranate higher

Pomegranate

2.0 g3% DV

White Rice (Cooked)

0.44 g1% DV

Pomegranate provides 2.0 g vs 0.44 g in White Rice (Cooked) (+1.6 g, +360%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

White Rice (Cooked)

0.08 g

Pomegranate provides 23.8 g vs 0.08 g in White Rice (Cooked) (+23.7 g, +30009%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

17.7 mg20% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Similar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EPomegranate higher

Pomegranate

1.0 mg7% DV

White Rice (Cooked)

0.06 mg

Pomegranate provides 1.0 mg vs 0.06 mg in White Rice (Cooked) (+0.98 mg, +1552%).

Vitamin KPomegranate higher

Pomegranate

29 µg24% DV

White Rice (Cooked)

0.2 µg

Pomegranate provides 29 µg vs 0.2 µg in White Rice (Cooked) (+28 µg, +17961%).

Folate (DFE)White Rice (Cooked) higher

Pomegranate

66 µg17% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 66 µg in Pomegranate (+26 µg, +39%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Pomegranate

0.12 mg10% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.12 mg in Pomegranate (+0.14 mg, +121%).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.09 mg7% DV

White Rice (Cooked)

0.02 mg2% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.02 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Pomegranate

0.51 mg3% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.51 mg in Pomegranate (+1.8 mg, +357%).

Pantothenic Acid (B5)Similar

Pomegranate

0.66 mg13% DV

White Rice (Cooked)

0.62 mg12% DV

Both Pomegranate and White Rice (Cooked) provide similar amounts of pantothenic acid (b5) (0.66 mg).

Vitamin B6Similar

Pomegranate

0.13 mg8% DV

White Rice (Cooked)

0.15 mg9% DV

Both Pomegranate and White Rice (Cooked) provide similar amounts of vitamin b6 (0.13 mg).

Vitamin B12Similar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

5.2 mg

White Rice (Cooked)

1.6 mg

Pomegranate provides 5.2 mg vs 1.6 mg in White Rice (Cooked) (+3.6 mg, +230%).

PotassiumPomegranate higher

Pomegranate

411 mg9% DV

White Rice (Cooked)

55.3 mg1% DV

Pomegranate provides 411 mg vs 55.3 mg in White Rice (Cooked) (+355 mg, +643%).

CalciumPomegranate higher

Pomegranate

17.4 mg1% DV

White Rice (Cooked)

15.8 mg1% DV

Pomegranate provides 17.4 mg vs 15.8 mg in White Rice (Cooked) (+1.6 mg, +10%).

IronWhite Rice (Cooked) higher

Pomegranate

0.52 mg3% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 0.52 mg in Pomegranate (+1.4 mg, +263%).

MagnesiumPomegranate higher

Pomegranate

20.9 mg5% DV

White Rice (Cooked)

19.0 mg5% DV

Pomegranate provides 20.9 mg vs 19.0 mg in White Rice (Cooked) (+1.9 mg, +10%).

PhosphorusWhite Rice (Cooked) higher

Pomegranate

62.6 mg5% DV

White Rice (Cooked)

67.9 mg5% DV

White Rice (Cooked) provides 67.9 mg vs 62.6 mg in Pomegranate (+5.3 mg, +8%).

ZincWhite Rice (Cooked) higher

Pomegranate

0.61 mg6% DV

White Rice (Cooked)

0.77 mg7% DV

White Rice (Cooked) provides 0.77 mg vs 0.61 mg in Pomegranate (+0.17 mg, +27%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.21 g1% DV

White Rice (Cooked)

0.12 g1% DV

Pomegranate provides 0.21 g vs 0.12 g in White Rice (Cooked) (+0.09 g, +72%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

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

ProteinWhite Rice (Cooked) higher

Pomegranate

2.0 g4% DV

White Rice (Cooked)

2.1 g4% DV

White Rice (Cooked) provides 2.1 g vs 2.0 g in Pomegranate (+0.07 g, +3%).

CarbohydratesPomegranate higher

Pomegranate

22.4 g8% DV

White Rice (Cooked)

21.7 g8% DV

Pomegranate provides 22.4 g vs 21.7 g in White Rice (Cooked) (+0.75 g, +3%).

Dietary FiberPomegranate higher

Pomegranate

4.8 g17% DV

White Rice (Cooked)

0.31 g1% DV

Pomegranate provides 4.8 g vs 0.31 g in White Rice (Cooked) (+4.5 g, +1458%).

Total FatPomegranate higher

Pomegranate

1.4 g2% DV

White Rice (Cooked)

0.22 g

Pomegranate provides 1.4 g vs 0.22 g in White Rice (Cooked) (+1.2 g, +551%).

Total SugarsPomegranate higher

Pomegranate

16.4 g33% DV

White Rice (Cooked)

0.04 g

Pomegranate provides 16.4 g vs 0.04 g in White Rice (Cooked) (+16.4 g, +42508%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

12.2 mg14% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Similar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EPomegranate higher

Pomegranate

0.72 mg5% DV

White Rice (Cooked)

0.03 mg

Pomegranate provides 0.72 mg vs 0.03 mg in White Rice (Cooked) (+0.69 mg, +2238%).

Vitamin KPomegranate higher

Pomegranate

20 µg16% DV

White Rice (Cooked)

0.1 µg

Pomegranate provides 20 µg vs 0.1 µg in White Rice (Cooked) (+20 µg, +25458%).

Folate (DFE)Similar

Pomegranate

46 µg11% DV

White Rice (Cooked)

45 µg11% DV

Both Pomegranate and White Rice (Cooked) provide similar amounts of folate (dfe) (46 µg).

Thiamin (Vitamin B1)Similar

Pomegranate

0.08 mg7% DV

White Rice (Cooked)

0.13 mg10% DV

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

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.06 mg5% DV

White Rice (Cooked)

0.01 mg1% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.06 mg vs 0.01 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Pomegranate

0.35 mg2% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.35 mg in Pomegranate (+0.78 mg, +223%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.45 mg9% DV

White Rice (Cooked)

0.30 mg6% DV

Pomegranate provides 0.45 mg vs 0.30 mg in White Rice (Cooked) (+0.15 mg, +49%).

Vitamin B6Similar

Pomegranate

0.09 mg5% DV

White Rice (Cooked)

0.07 mg4% DV

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

Vitamin B12Similar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

3.6 mg

White Rice (Cooked)

0.77 mg

Pomegranate provides 3.6 mg vs 0.77 mg in White Rice (Cooked) (+2.8 mg, +368%).

PotassiumPomegranate higher

Pomegranate

283 mg6% DV

White Rice (Cooked)

27.0 mg1% DV

Pomegranate provides 283 mg vs 27.0 mg in White Rice (Cooked) (+256 mg, +951%).

CalciumPomegranate higher

Pomegranate

12.0 mg1% DV

White Rice (Cooked)

7.7 mg1% DV

Pomegranate provides 12.0 mg vs 7.7 mg in White Rice (Cooked) (+4.3 mg, +56%).

IronWhite Rice (Cooked) higher

Pomegranate

0.36 mg2% DV

White Rice (Cooked)

0.92 mg5% DV

White Rice (Cooked) provides 0.92 mg vs 0.36 mg in Pomegranate (+0.56 mg, +157%).

MagnesiumPomegranate higher

Pomegranate

14.4 mg3% DV

White Rice (Cooked)

9.2 mg2% DV

Pomegranate provides 14.4 mg vs 9.2 mg in White Rice (Cooked) (+5.2 mg, +56%).

PhosphorusPomegranate higher

Pomegranate

43.2 mg3% DV

White Rice (Cooked)

33.1 mg3% DV

Pomegranate provides 43.2 mg vs 33.1 mg in White Rice (Cooked) (+10.1 mg, +30%).

ZincSimilar

Pomegranate

0.42 mg4% DV

White Rice (Cooked)

0.38 mg3% DV

Both Pomegranate and White Rice (Cooked) provide similar amounts of zinc (0.42 mg).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.14 g1% DV

White Rice (Cooked)

0.06 g

Pomegranate provides slightly more saturated fat (0.14 g vs 0.06 g).

Nutrient

PomegranateNormalized to 300 kcal (361 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

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

ProteinSimilar

Pomegranate

6.0 g12% DV

White Rice (Cooked)

6.2 g12% DV

Both Pomegranate and White Rice (Cooked) provide similar amounts of protein (6.0 g).

CarbohydratesPomegranate higher

Pomegranate

67.5 g25% DV

White Rice (Cooked)

65.1 g24% DV

Pomegranate provides 67.5 g vs 65.1 g in White Rice (Cooked) (+2.4 g, +4%).

Dietary FiberPomegranate higher

Pomegranate

14.4 g52% DV

White Rice (Cooked)

0.92 g3% DV

Pomegranate provides 14.4 g vs 0.92 g in White Rice (Cooked) (+13.5 g, +1463%).

Total FatPomegranate higher

Pomegranate

4.2 g5% DV

White Rice (Cooked)

0.65 g1% DV

Pomegranate provides 4.2 g vs 0.65 g in White Rice (Cooked) (+3.6 g, +553%).

Total SugarsPomegranate higher

Pomegranate

49.3 g99% DV

White Rice (Cooked)

0.12 g

Pomegranate provides 49.3 g vs 0.12 g in White Rice (Cooked) (+49.2 g, +42626%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

36.8 mg41% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Similar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EPomegranate higher

Pomegranate

2.2 mg14% DV

White Rice (Cooked)

0.09 mg1% DV

Pomegranate provides 2.2 mg vs 0.09 mg in White Rice (Cooked) (+2.1 mg, +2244%).

Vitamin KPomegranate higher

Pomegranate

59 µg49% DV

White Rice (Cooked)

0.2 µg

Pomegranate provides 59 µg vs 0.2 µg in White Rice (Cooked) (+59 µg, +25529%).

Folate (DFE)Similar

Pomegranate

137 µg34% DV

White Rice (Cooked)

134 µg33% DV

Both Pomegranate and White Rice (Cooked) provide similar amounts of folate (dfe) (137 µg).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Pomegranate

0.24 mg20% DV

White Rice (Cooked)

0.38 mg31% DV

White Rice (Cooked) provides 0.38 mg vs 0.24 mg in Pomegranate (+0.13 mg, +56%).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.19 mg15% DV

White Rice (Cooked)

0.03 mg2% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.03 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Pomegranate

1.1 mg7% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 1.1 mg in Pomegranate (+2.4 mg, +222%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

1.4 mg27% DV

White Rice (Cooked)

0.91 mg18% DV

Pomegranate provides 1.4 mg vs 0.91 mg in White Rice (Cooked) (+0.45 mg, +49%).

Vitamin B6Pomegranate higher

Pomegranate

0.27 mg16% DV

White Rice (Cooked)

0.21 mg13% DV

Pomegranate provides 0.27 mg vs 0.21 mg in White Rice (Cooked) (+0.06 mg, +26%).

Vitamin B12Similar

Pomegranate

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

10.8 mg

White Rice (Cooked)

2.3 mg

Pomegranate provides 10.8 mg vs 2.3 mg in White Rice (Cooked) (+8.5 mg, +369%).

PotassiumPomegranate higher

Pomegranate

852 mg18% DV

White Rice (Cooked)

80.9 mg2% DV

Pomegranate provides 852 mg vs 80.9 mg in White Rice (Cooked) (+771 mg, +954%).

CalciumPomegranate higher

Pomegranate

36.1 mg3% DV

White Rice (Cooked)

23.1 mg2% DV

Pomegranate provides 36.1 mg vs 23.1 mg in White Rice (Cooked) (+13.0 mg, +56%).

IronWhite Rice (Cooked) higher

Pomegranate

1.1 mg6% DV

White Rice (Cooked)

2.8 mg15% DV

White Rice (Cooked) provides 2.8 mg vs 1.1 mg in Pomegranate (+1.7 mg, +156%).

MagnesiumPomegranate higher

Pomegranate

43.3 mg10% DV

White Rice (Cooked)

27.7 mg7% DV

Pomegranate provides 43.3 mg vs 27.7 mg in White Rice (Cooked) (+15.6 mg, +56%).

PhosphorusPomegranate higher

Pomegranate

130 mg10% DV

White Rice (Cooked)

99.3 mg8% DV

Pomegranate provides 130 mg vs 99.3 mg in White Rice (Cooked) (+30.6 mg, +31%).

ZincPomegranate higher

Pomegranate

1.3 mg11% DV

White Rice (Cooked)

1.1 mg10% DV

Pomegranate provides 1.3 mg vs 1.1 mg in White Rice (Cooked) (+0.13 mg, +12%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.43 g2% DV

White Rice (Cooked)

0.18 g1% DV

Pomegranate provides 0.43 g vs 0.18 g in White Rice (Cooked) (+0.26 g, +144%).

Pomegranate vs White Rice (Cooked)

Pomegranate

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary