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  6. Pacific saury raw vs. Pomegranate

Pacific saury raw vs. Pomegranate — In-Depth Nutrition Comparison

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How are pacific saury raw and pomegranate different?

  • Pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, and choline, while pomegranate is higher in fiber, vitamin K, and copper.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than pomegranate.
  • Pomegranate is lower in cholesterol.

Fish, pike, northern, raw and Pomegranates, raw types were used in this article.

Infographic

Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +158.3%
Contains more CalciumCalcium +470%
Contains more IronIron +83.3%
Contains more ZincZinc +91.4%
Contains more PhosphorusPhosphorus +511.1%
Contains more ManganeseManganese +101.7%
Contains more SeleniumSelenium +2420%
Contains more CopperCopper +209.8%
Contains less SodiumSodium -92.3%
~equal in Potassium ~236mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 +18.9%
Contains more Vitamin B3Vitamin B3 +685%
Contains more Vitamin B5Vitamin B5 +98.9%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +755.3%
Contains more Vitamin CVitamin C +168.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +15.5%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +153.3%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Pomegranate DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.67g 35%
Phosphorus 220mg 36mg 26%
Selenium 12.6µg 0.5µg 22%
Fiber 0g 4g 16%
Vitamin K 0.1µg 16.4µg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin B3 2.3mg 0.293mg 13%
Vitamin D 99IU 0IU 12%
Copper 0.051mg 0.158mg 12%
Choline 65mg 7.6mg 10%
Vitamin B5 0.75mg 0.377mg 7%
Vitamin C 3.8mg 10.2mg 7%
Folate 15µg 38µg 6%
Carbs 0g 18.7g 6%
Calcium 57mg 10mg 5%
Magnesium 31mg 12mg 5%
Manganese 0.24mg 0.119mg 5%
Vitamin B6 0.117mg 0.075mg 3%
Zinc 0.67mg 0.35mg 3%
Vitamin E 0.2mg 0.6mg 3%
Iron 0.55mg 0.3mg 3%
Vitamin A 21µg 0µg 2%
Sodium 39mg 3mg 2%
Vitamin B2 0.063mg 0.053mg 1%
Potassium 259mg 236mg 1%
Polyunsaturated fat 0.202g 0.079g 1%
Fats 0.69g 1.17g 1%
Vitamin B1 0.058mg 0.067mg 1%
Calories 88kcal 83kcal 0%
Net carbs 0g 14.7g N/A
Sugar 0g 13.67g N/A
Saturated fat 0.118g 0.12g 0%
Monounsaturated fat 0.157g 0.093g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +1053.3%
Contains more OtherOther +113.2%
Contains more FatsFats +69.6%
Contains more CarbsCarbs +∞%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 +68.8%
Contains more Poly. FatPolyunsaturated fat +155.7%
~equal in Saturated fat ~0.12g

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.