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  6. Cod vs. Pomegranate

Cod vs. Pomegranate — In-Depth Nutrition Comparison

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Differences between cod and pomegranate

  • Cod has more vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3, while pomegranate has more fiber, copper, and vitamin K.
  • Cod's daily need coverage for vitamin B5 is 3052% higher.
  • The amount of cholesterol in pomegranate is lower.

The food types used in this comparison are Fish, cod, Atlantic, raw and Pomegranates, raw.

Infographic

Cod vs Pomegranate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +75%
Contains more IronIron +26.7%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +463.9%
Contains more SeleniumSelenium +6520%
Contains more CopperCopper +464.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +693.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +604.1%
Contains more Vitamin B5Vitamin B5 +40483.6%
Contains more Vitamin B6Vitamin B6 +226.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +757.9%
Contains more Vitamin CVitamin C +920%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +442.9%
~equal in Vitamin E ~0.6mg

All nutrients comparison - raw data values

Nutrient Cod Pomegranate DV% diff.
Vitamin B5 153mg 0.377mg 3052%
Selenium 33.1µg 0.5µg 59%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.67g 32%
Phosphorus 203mg 36mg 24%
Fiber 0g 4g 16%
Vitamin K 0.1µg 16.4µg 14%
Copper 0.028mg 0.158mg 14%
Cholesterol 43mg 0mg 14%
Vitamin B6 0.245mg 0.075mg 13%
Vitamin B3 2.063mg 0.293mg 11%
Vitamin C 1mg 10.2mg 10%
Choline 65.2mg 7.6mg 10%
Folate 7µg 38µg 8%
Carbs 0g 18.7g 6%
Magnesium 32mg 12mg 5%
Potassium 413mg 236mg 5%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Manganese 0.015mg 0.119mg 5%
Sodium 54mg 3mg 2%
Fats 0.67g 1.17g 1%
Vitamin B2 0.065mg 0.053mg 1%
Vitamin A 12µg 0µg 1%
Polyunsaturated fat 0.231g 0.079g 1%
Calcium 16mg 10mg 1%
Zinc 0.45mg 0.35mg 1%
Iron 0.38mg 0.3mg 1%
Vitamin B1 0.076mg 0.067mg 1%
Calories 82kcal 83kcal 0%
Net carbs 0g 14.7g N/A
Sugar 0g 13.67g N/A
Vitamin E 0.64mg 0.6mg 0%
Saturated fat 0.131g 0.12g 0%
Monounsaturated fat 0.094g 0.093g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +966.5%
Contains more FatsFats +74.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +76.7%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Poly. FatPolyunsaturated fat +192.4%
~equal in Saturated fat ~0.12g
~equal in Monounsaturated fat ~0.093g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.