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Haddock vs. Pomegranate — In-Depth Nutrition Comparison

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Significant differences between haddock and pomegranate

  • Haddock has more vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and choline; however, pomegranate is richer in fiber, copper, and vitamin K.
  • Haddock covers your daily vitamin B12 needs 89% more than pomegranate.

Specific food types used in this comparison are Fish, haddock, cooked, dry heat and Pomegranates, raw.

Infographic

Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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 +116.7%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +48.7%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +672.2%
Contains more SeleniumSelenium +6240%
Contains more IronIron +42.9%
Contains more CopperCopper +507.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +815.4%

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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 B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +1305.8%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B6Vitamin B6 +336%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +947.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +192.3%
~equal in Vitamin E ~0.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 +1097%
Contains more FatsFats +112.7%
Contains more CarbsCarbs +∞%
~equal in Water ~77.93g
~equal in Other ~0.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 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 +158.2%
Contains more Mono. FatMonounsaturated fat +25.7%
~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.
Haddock Pomegranate
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Haddock Pomegranate DV% diff.
Vitamin B12 2.13µg 0µg 89%
Selenium 31.7µg 0.5µg 57%
Protein 19.99g 1.67g 37%
Phosphorus 278mg 36mg 35%
Vitamin B3 4.119mg 0.293mg 24%
Cholesterol 66mg 0mg 22%
Vitamin B6 0.327mg 0.075mg 19%
Fiber 0g 4g 16%
Copper 0.026mg 0.158mg 15%
Vitamin K 0.1µg 16.4µg 14%
Choline 79.6mg 7.6mg 13%
Vitamin C 0mg 10.2mg 11%
Sodium 261mg 3mg 11%
Carbs 0g 18.7g 6%
Folate 13µg 38µg 6%
Manganese 0.013mg 0.119mg 5%
Vitamin B1 0.023mg 0.067mg 4%
Potassium 351mg 236mg 3%
Magnesium 26mg 12mg 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.494mg 0.377mg 2%
Vitamin A 21µg 0µg 2%
Iron 0.21mg 0.3mg 1%
Polyunsaturated fat 0.204g 0.079g 1%
Fats 0.55g 1.17g 1%
Vitamin B2 0.069mg 0.053mg 1%
Calories 90kcal 83kcal 0%
Net carbs 0g 14.7g N/A
Calcium 14mg 10mg 0%
Sugar 0g 13.67g N/A
Zinc 0.4mg 0.35mg 0%
Vitamin E 0.55mg 0.6mg 0%
Trans fat 0.005g 0g N/A
Saturated fat 0.111g 0.12g 0%
Monounsaturated fat 0.074g 0.093g 0%
Tryptophan 0.26mg 0%
Threonine 1.015mg 0%
Isoleucine 1.067mg 0%
Leucine 1.882mg 0%
Lysine 2.126mg 0%
Methionine 0.686mg 0%
Phenylalanine 0.904mg 0%
Valine 1.193mg 0%
Histidine 0.682mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock 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
42%
Haddock
15%
Pomegranate
Minerals Daily Need Coverage Score
41%
Haddock
14%
Pomegranate

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 258mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $15)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Haddock
Haddock 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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.