Lets compare vitamin content per 100 grams of Pomegranates vs Canned Kidney Beans:
Raw Pomegranates have 2.7 times more Vitamin B5, 8.5 times more Vitamin C, 30 times more Vitamin E and 4 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.7 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Pomegranates.
Both Raw Pomegranates and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 g.
Both Raw Pomegranates as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Pomegranates vs Canned Kidney Beans:
Canned All Types Kidney Beans contain 3.4 times more Calcium, 3.9 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Selenium, 98.7 times more Sodium and 1.3 times more Zinc than Raw Pomegranates.
Both Raw Pomegranates and Canned All Types Kidney Beans have similar amounts of Copper, Potassium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Pomegranates have 2 times more Fat, 1.3 times more Carbohydrate and 7.4 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain more Omega 3 and 3.1 times more Protein than Raw Pomegranates.
Both Raw Pomegranates and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 100 g.
Both Raw Pomegranates as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.