Pomegranates vs Broadbeans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Broadbeans, immature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Pomegranates 83
Broadbeans 72
Protein (g)
Pomegranates 1.67
Broadbeans 5.60
Carbs (g)
Pomegranates 18.7
Broadbeans 11.7
Fat (g)
Pomegranates 1.17
Broadbeans 0.600
Fiber (g)
Pomegranates 4.00
Broadbeans 4.20
Quick answers
Which has more protein?
Broadbeans, immature seeds, raw — 5.60g vs 1.67g per 100g.
Which has fewer calories?
Broadbeans, immature seeds, raw — 72 vs 83 kcal per 100g.
Which is more nutrient-dense?
Broadbeans, immature seeds, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pomegranates | Broadbeans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 83 kcal | 72 kcal | +15% |
| Macronutrients | |||
| Water | 77.9 g | 81.0 g | -4% |
| Protein | 1.67 g | 5.60 g | -70% |
| Total lipid (fat) | 1.17 g | 0.600 g | +95% |
| Carbohydrate, by difference | 18.7 g | 11.7 g | +60% |
| Fiber, total dietary | 4.00 g | 4.20 g | -5% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.120 g | 0.138 g | -13% |
| Fatty acids, total monounsaturated | 0.093 g | 0.017 g | +447% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 10.2 mg | 33.0 mg | -69% |
| Thiamin (Vitamin B1) | 0.067 mg | 0.170 mg | -61% |
| Riboflavin (Vitamin B2) | 0.053 mg | 0.110 mg | -52% |
| Niacin (Vitamin B3) | 0.293 mg | 1.50 mg | -80% |
| Pantothenic acid (Vitamin B5) | 0.377 mg | 0.086 mg | +338% |
| Vitamin B-6 — Pyridoxine | 0.075 mg | 0.038 mg | +97% |
| Biotin (Vitamin B7) | 38.0 ug | 96.0 ug | -60% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 7.60 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 18.0 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.600 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 22.0 mg | -55% |
| Iron, Fe | 0.300 mg | 1.90 mg | -84% |
| Magnesium, Mg | 12.0 mg | 38.0 mg | -68% |
| Phosphorus, P | 36.0 mg | 95.0 mg | -62% |
| Potassium, K | 236 mg | 250 mg | -6% |
| Sodium, Na | 3.00 mg | 50.0 mg | -94% |
| Zinc, Zn | 0.350 mg | 0.580 mg | -40% |
| Copper, Cu | 0.158 mg | 0.074 mg | +114% |
| Manganese, Mn | 0.119 mg | 0.320 mg | -63% |
| Selenium, Se | 0.500 ug | 1.20 ug | -58% |
| Other Nutrients | |||
| Energy | 346 kj | 301 kj | +15% |
| Ash | 0.530 g | 1.10 g | -52% |
| Total Sugars | 13.7 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 38.0 ug | 96.0 ug | -60% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 38.0 ug | 96.0 ug | -60% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 350 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 16.4 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.006 g | — | |
| SFA 14:0 (Myristic acid) | 0.006 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.070 g | 0.121 g | -42% |
| SFA 18:0 (Stearic acid) | 0.038 g | 0.017 g | +124% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.012 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.077 g | 0.017 g | +353% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.079 g | 0.310 g | -75% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.079 g | 0.120 g | -34% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.189 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 1.00 mg | — | |
| Beta-sitosterol | 4.00 mg | — | |
| Tryptophan (EAA) | — | 0.056 g | |
| Threonine (EAA) | — | 0.208 g | |
| Isoleucine (EAA, BCAA) | — | 0.251 g | |
| Leucine (EAA, BCAA) | — | 0.432 g | |
| Lysine (EAA) | — | 0.366 g | |
| Methionine (EAA) | — | 0.043 g | |
| Cystine (conditionally essential) | — | 0.077 g | |
| Phenylalanine (EAA) | — | 0.228 g | |
| Tyrosine (conditionally essential) | — | 0.196 g | |
| Valine (EAA, BCAA) | — | 0.274 g | |
| Arginine (conditionally essential) | — | 0.463 g | |
| Histidine (EAA) | — | 0.134 g | |
| Alanine | — | 0.228 g | |
| Aspartic acid | — | 0.631 g | |
| Glutamic acid | — | 0.855 g | |
| Glycine (conditionally essential) | — | 0.230 g | |
| Proline (conditionally essential) | — | 0.252 g | |
| Serine | — | 0.246 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 0.290 mg | 91.8 mg | -100% |
| Proanthocyanidin trimers | 0 mg | 21.7 mg | -100% |
| Apigenin | 0 mg | 0 mg | = |
| Luteolin | 0 mg | 0 mg | = |
| Kaempferol | 0 mg | 0 mg | = |
| Myricetin | 0 mg | 2.60 mg | -100% |
| Quercetin | 0 mg | 2.00 mg | -100% |
| Flavonoids | |||
| (-)-Epicatechin | 0.080 mg | 29.0 mg | -100% |
| (-)-Epicatechin 3-gallate | 0 mg | 0 mg | = |
| (-)-Epigallocatechin | 0.160 mg | 15.5 mg | -99% |
| (-)-Epigallocatechin 3-gallate | 0 mg | 0 mg | = |
| (+)-Catechin | 0.400 mg | 14.3 mg | -97% |
| (+)-Gallocatechin | 0.170 mg | 4.15 mg | -96% |
| Isoflavones | |||
| Total isoflavones | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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