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Crab meat vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between crab meat and pomegranate

  • Crab meat has more vitamin B12, copper, selenium, zinc, phosphorus, magnesium, and vitamin B6; however, pomegranate is higher in fiber.
  • Crab meat covers your daily need for vitamin B12, 479% more than pomegranate.

These are the specific foods used in this comparison Crustaceans, crab, alaska king, cooked, moist heat and Pomegranates, raw.

Infographic

Crab meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
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 +425%
Contains more CalciumCalcium +490%
Contains more IronIron +153.3%
Contains more CopperCopper +648.1%
Contains more ZincZinc +2077.1%
Contains more PhosphorusPhosphorus +677.8%
Contains more SeleniumSelenium +7900%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +197.5%
~equal in Potassium ~236mg

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.
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
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 B3Vitamin B3 +357.3%
Contains more Vitamin B6Vitamin B6 +140%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.2%
Contains more Vitamin CVitamin C +34.2%
Contains more Vitamin B1Vitamin B1 +26.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B5 ~0.377mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 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 +1058.7%
Contains more FatsFats +31.6%
Contains more OtherOther +194.3%
Contains more CarbsCarbs +∞%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 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 Mono. FatMonounsaturated fat +98.9%
Contains more Poly. FatPolyunsaturated fat +578.5%
~equal in Saturated fat ~0.12g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab meat Pomegranate
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab meat Pomegranate DV% diff.
Vitamin B12 11.5µg 0µg 479%
Copper 1.182mg 0.158mg 114%
Selenium 40µg 0.5µg 72%
Zinc 7.62mg 0.35mg 66%
Sodium 1072mg 3mg 46%
Protein 19.35g 1.67g 35%
Phosphorus 280mg 36mg 35%
Cholesterol 53mg 0mg 18%
Fiber 0g 4g 16%
Vitamin K 16.4µg 14%
Magnesium 63mg 12mg 12%
Vitamin B6 0.18mg 0.075mg 8%
Vitamin B3 1.34mg 0.293mg 7%
Carbs 0g 18.7g 6%
Iron 0.76mg 0.3mg 6%
Calcium 59mg 10mg 5%
Vitamin E 0.6mg 4%
Polyunsaturated fat 0.536g 0.079g 3%
Folate 51µg 38µg 3%
Manganese 0.04mg 0.119mg 3%
Vitamin C 7.6mg 10.2mg 3%
Vitamin A 9µg 0µg 1%
Vitamin B1 0.053mg 0.067mg 1%
Choline 7.6mg 1%
Potassium 262mg 236mg 1%
Fats 1.54g 1.17g 1%
Calories 97kcal 83kcal 1%
Net carbs 0g 14.7g N/A
Sugar 13.67g N/A
Vitamin B2 0.055mg 0.053mg 0%
Vitamin B5 0.4mg 0.377mg 0%
Saturated fat 0.133g 0.12g 0%
Monounsaturated fat 0.185g 0.093g 0%
Tryptophan 0.269mg 0%
Threonine 0.783mg 0%
Isoleucine 0.938mg 0%
Leucine 1.536mg 0%
Lysine 1.684mg 0%
Methionine 0.545mg 0%
Phenylalanine 0.817mg 0%
Valine 0.91mg 0%
Histidine 0.393mg 0%
Omega-3 - EPA 0.295g 0g N/A
Omega-3 - DHA 0.118g 0g N/A
Omega-3 - DPA 0.031g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
125%
Crab meat
15%
Pomegranate
Minerals Daily Need Coverage Score
120%
Crab meat
14%
Pomegranate

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1069mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $11)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.