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Mussels vs. Pomegranate — In-Depth Nutrition Comparison

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Differences between mussels and pomegranate

  • Pomegranate contains less vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, zinc, vitamin B1, and vitamin B3 than mussels.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.

The food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Pomegranates, raw.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 +208.3%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +2140%
Contains more ZincZinc +662.9%
Contains more PhosphorusPhosphorus +691.7%
Contains more ManganeseManganese +5614.3%
Contains more SeleniumSelenium +17820%
Contains less SodiumSodium -99.2%
~equal in Copper ~0.158mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 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 CVitamin C +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +347.8%
Contains more Vitamin B2Vitamin B2 +692.5%
Contains more Vitamin B3Vitamin B3 +923.9%
Contains more Vitamin B5Vitamin B5 +152%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +1325.1%
Contains more FatsFats +282.9%
Contains more OtherOther +500%
Contains more CarbsCarbs +153%
Contains more WaterWater +27.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 +990.3%
Contains more Poly. FatPolyunsaturated fat +1434.2%
Contains less Sat. FatSaturated fat -85.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mussels 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 ok

All nutrients comparison - raw data values

Nutrient Mussels Pomegranate DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.119mg 290%
Selenium 89.6µg 0.5µg 162%
Iron 6.72mg 0.3mg 80%
Protein 23.8g 1.67g 44%
Phosphorus 285mg 36mg 36%
Vitamin B2 0.42mg 0.053mg 28%
Zinc 2.67mg 0.35mg 21%
Cholesterol 56mg 0mg 19%
Vitamin B1 0.3mg 0.067mg 19%
Vitamin B3 3mg 0.293mg 17%
Fiber 0g 4g 16%
Sodium 369mg 3mg 16%
Vitamin K 16.4µg 14%
Vitamin B5 0.95mg 0.377mg 11%
Folate 76µg 38µg 10%
Vitamin A 91µg 0µg 10%
Polyunsaturated fat 1.212g 0.079g 8%
Magnesium 37mg 12mg 6%
Fats 4.48g 1.17g 5%
Calories 172kcal 83kcal 4%
Carbs 7.39g 18.7g 4%
Vitamin E 0.6mg 4%
Vitamin C 13.6mg 10.2mg 4%
Saturated fat 0.85g 0.12g 3%
Vitamin B6 0.1mg 0.075mg 2%
Calcium 33mg 10mg 2%
Monounsaturated fat 1.014g 0.093g 2%
Copper 0.149mg 0.158mg 1%
Potassium 268mg 236mg 1%
Choline 7.6mg 1%
Net carbs 7.39g 14.7g N/A
Sugar 13.67g N/A
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels 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
265%
Mussels
15%
Pomegranate
Minerals Daily Need Coverage Score
198%
Mussels
14%
Pomegranate

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 366mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.73g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $6)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.