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  6. Crab meat vs. Pomegranate

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 of 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.
Crab meat
Crab meat
8
:
2
Pomegranate
Pomegranate
Contains more Calcium +490%
Contains more Iron +153.3%
Contains more Magnesium +425%
Contains more Phosphorus +677.8%
Contains more Potassium +11%
Contains more Zinc +2077.1%
Contains more Copper +648.1%
Contains more Selenium +7900%
Contains less Sodium -99.7%
Contains more Manganese +197.5%
Equal in Potassium - 236
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +490%
Contains more Iron +153.3%
Contains more Magnesium +425%
Contains more Phosphorus +677.8%
Contains more Potassium +11%
Contains more Zinc +2077.1%
Contains more Copper +648.1%
Contains more Selenium +7900%
Contains less Sodium -99.7%
Contains more Manganese +197.5%
Equal in Potassium - 236

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.
Crab meat
Crab meat
7
:
5
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin B3 +357.3%
Contains more Vitamin B6 +140%
Contains more Folate +34.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +34.2%
Contains more Vitamin B1 +26.4%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B5 - 0.377
Crab meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +357.3%
Contains more Vitamin B6 +140%
Contains more Folate +34.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +34.2%
Contains more Vitamin B1 +26.4%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B5 - 0.377

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab meat
Crab meat
3
:
2
Pomegranate
Pomegranate
Contains more Protein +1058.7%
Contains more Fats +31.6%
Contains more Other +194.3%
Contains more Carbs +∞%
Equal in Water - 77.93
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Pomegranate
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 Protein +1058.7%
Contains more Fats +31.6%
Contains more Other +194.3%
Contains more Carbs +∞%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab meat
Crab meat
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +98.9%
Contains more Polyunsaturated fat +578.5%
Equal in Saturated Fat - 0.12
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +98.9%
Contains more Polyunsaturated fat +578.5%
Equal in Saturated Fat - 0.12

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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 14.7g Pomegranate
Protein 19.35g 1.67g Crab meat
Fats 1.54g 1.17g Crab meat
Carbs 0g 18.7g Pomegranate
Calories 97kcal 83kcal Crab meat
Sugar 13.67g Crab meat
Fiber 0g 4g Pomegranate
Calcium 59mg 10mg Crab meat
Iron 0.76mg 0.3mg Crab meat
Magnesium 63mg 12mg Crab meat
Phosphorus 280mg 36mg Crab meat
Potassium 262mg 236mg Crab meat
Sodium 1072mg 3mg Pomegranate
Zinc 7.62mg 0.35mg Crab meat
Copper 1.182mg 0.158mg Crab meat
Manganese 0.04mg 0.119mg Pomegranate
Selenium 40µg 0.5µg Crab meat
Vitamin A 29IU 0IU Crab meat
Vitamin A RAE 9µg 0µg Crab meat
Vitamin E 0.6mg Pomegranate
Vitamin C 7.6mg 10.2mg Pomegranate
Vitamin B1 0.053mg 0.067mg Pomegranate
Vitamin B2 0.055mg 0.053mg Crab meat
Vitamin B3 1.34mg 0.293mg Crab meat
Vitamin B5 0.4mg 0.377mg Crab meat
Vitamin B6 0.18mg 0.075mg Crab meat
Folate 51µg 38µg Crab meat
Vitamin B12 11.5µg 0µg Crab meat
Vitamin K 16.4µg Pomegranate
Tryptophan 0.269mg Crab meat
Threonine 0.783mg Crab meat
Isoleucine 0.938mg Crab meat
Leucine 1.536mg Crab meat
Lysine 1.684mg Crab meat
Methionine 0.545mg Crab meat
Phenylalanine 0.817mg Crab meat
Valine 0.91mg Crab meat
Histidine 0.393mg Crab meat
Cholesterol 53mg 0mg Pomegranate
Saturated Fat 0.133g 0.12g Pomegranate
Omega-3 - DHA 0.118g 0g Crab meat
Omega-3 - EPA 0.295g 0g Crab meat
Omega-3 - DPA 0.031g 0g Crab meat
Monounsaturated Fat 0.185g 0.093g Crab meat
Polyunsaturated fat 0.536g 0.079g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
135%
Crab meat
16%
Pomegranate
Minerals Daily Need Coverage Score
120%
Crab meat
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1069mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 53mg)
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.