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  6. Sardines vs. Pomegranate

Sardines vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between sardines and pomegranate

  • Sardines are richer in vitamin B12, selenium, phosphorus, calcium, iron, vitamin D, vitamin B3, and vitamin B2, yet pomegranate is richer in fiber.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Pomegranates, raw.

Infographic

Sardines vs Pomegranate infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +225%
Contains more CalciumCalcium +3720%
Contains more PotassiumPotassium +68.2%
Contains more IronIron +873.3%
Contains more CopperCopper +17.7%
Contains more ZincZinc +274.3%
Contains more PhosphorusPhosphorus +1261.1%
Contains more SeleniumSelenium +10440%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +10.2%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +328.3%
Contains more Vitamin B3Vitamin B3 +1690.1%
Contains more Vitamin B5Vitamin B5 +70.3%
Contains more Vitamin B6Vitamin B6 +122.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +886.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +530.8%
Contains more FolateFolate +280%

All nutrients comparison - raw data values

Nutrient Sardines Pomegranate DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.5µg 95%
Phosphorus 490mg 36mg 65%
Cholesterol 142mg 0mg 47%
Protein 24.62g 1.67g 46%
Calcium 382mg 10mg 37%
Polyunsaturated fat 5.148g 0.079g 34%
Iron 2.92mg 0.3mg 33%
Vitamin B3 5.245mg 0.293mg 31%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Fiber 0g 4g 16%
Fats 11.45g 1.17g 16%
Sodium 307mg 3mg 13%
Vitamin B2 0.227mg 0.053mg 13%
Vitamin K 2.6µg 16.4µg 12%
Choline 75mg 7.6mg 12%
Vitamin C 0mg 10.2mg 11%
Vitamin E 2.04mg 0.6mg 10%
Monounsaturated fat 3.869g 0.093g 9%
Zinc 1.31mg 0.35mg 9%
Vitamin B6 0.167mg 0.075mg 7%
Folate 10µg 38µg 7%
Saturated fat 1.528g 0.12g 6%
Magnesium 39mg 12mg 6%
Carbs 0g 18.7g 6%
Calories 208kcal 83kcal 6%
Vitamin B5 0.642mg 0.377mg 5%
Potassium 397mg 236mg 5%
Vitamin A 32µg 0µg 4%
Copper 0.186mg 0.158mg 3%
Vitamin B1 0.08mg 0.067mg 1%
Net carbs 0g 14.7g N/A
Sugar 0g 13.67g N/A
Manganese 0.108mg 0.119mg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +1374.3%
Contains more FatsFats +878.6%
Contains more OtherOther +715.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +4060.2%
Contains more Poly. FatPolyunsaturated fat +6416.5%
Contains less Sat. FatSaturated fat -92.1%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.