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  6. Mackerel vs. Pomegranate

Mackerel vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between mackerel and pomegranate?

  • Pomegranate has less vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, vitamin B3, and choline than mackerel.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Pomegranate contains less cholesterol.

We used Fish, mackerel, salted and Pomegranates, raw types in this comparison.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +400%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +120.3%
Contains more IronIron +366.7%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +605.6%
Contains more SeleniumSelenium +14580%
Contains more CopperCopper +58%
Contains less SodiumSodium -99.9%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 EVitamin E +296.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +258.5%
Contains more Vitamin B3Vitamin B3 +1026.3%
Contains more Vitamin B6Vitamin B6 +446.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1236.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin KVitamin K +110.3%
Contains more FolateFolate +153.3%

All nutrients comparison - raw data values

Nutrient Mackerel Pomegranate DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 3mg 193%
Selenium 73.4µg 0.5µg 133%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.079g 41%
Fats 25.1g 1.17g 37%
Protein 18.5g 1.67g 34%
Saturated fat 7.148g 0.12g 32%
Cholesterol 95mg 0mg 32%
Phosphorus 254mg 36mg 31%
Vitamin B6 0.41mg 0.075mg 26%
Monounsaturated fat 8.32g 0.093g 21%
Vitamin B3 3.3mg 0.293mg 19%
Choline 101.6mg 7.6mg 17%
Fiber 0g 4g 16%
Iron 1.4mg 0.3mg 14%
Vitamin E 2.38mg 0.6mg 12%
Vitamin B2 0.19mg 0.053mg 11%
Calories 305kcal 83kcal 11%
Vitamin C 0mg 10.2mg 11%
Magnesium 60mg 12mg 11%
Vitamin B5 0.377mg 8%
Potassium 520mg 236mg 8%
Vitamin K 7.8µg 16.4µg 7%
Zinc 1.1mg 0.35mg 7%
Folate 15µg 38µg 6%
Copper 0.1mg 0.158mg 6%
Carbs 0g 18.7g 6%
Calcium 66mg 10mg 6%
Vitamin A 47µg 0µg 5%
Manganese 0.119mg 5%
Vitamin B1 0.02mg 0.067mg 4%
Net carbs 0g 14.7g N/A
Sugar 0g 13.67g N/A
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +1007.8%
Contains more FatsFats +2045.3%
Contains more OtherOther +2428.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +81.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +8846.2%
Contains more Poly. FatPolyunsaturated fat +7760.8%
Contains less Sat. FatSaturated fat -98.3%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.