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  6. Pomegranate vs. Pollock

Pomegranate vs. Pollock — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and pollock

  • Pomegranate has more fiber; however, pollock is higher in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, magnesium, and choline.
  • Pollock covers your daily need for vitamin B12, 153% more than pomegranate.
  • Pomegranate has less sodium.

These are the specific foods used in this comparison Pomegranates, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Pomegranate vs Pollock 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more CopperCopper +163.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +561.1%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +82.2%
Contains more IronIron +86.7%
Contains more ZincZinc +62.9%
Contains more PhosphorusPhosphorus +641.7%
Contains more SeleniumSelenium +8720%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +1166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +320.8%
Contains more Vitamin B3Vitamin B3 +1247.8%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +338.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1105.3%

All nutrients comparison - raw data values

Nutrient Pomegranate Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 0.5µg 44.1µg 79%
Protein 1.67g 23.48g 44%
Phosphorus 36mg 267mg 33%
Cholesterol 0mg 86mg 29%
Vitamin B3 0.293mg 3.949mg 23%
Vitamin B6 0.075mg 0.329mg 20%
Sodium 3mg 419mg 18%
Fiber 4g 0g 16%
Magnesium 12mg 81mg 16%
Choline 7.6mg 91.6mg 15%
Vitamin K 16.4µg 0.1µg 14%
Vitamin B2 0.053mg 0.223mg 13%
Copper 0.158mg 0.06mg 11%
Vitamin C 10.2mg 0mg 11%
Folate 38µg 3µg 9%
Vitamin D 0µg 1.3µg 7%
Potassium 236mg 430mg 6%
Calcium 10mg 72mg 6%
Vitamin D 0IU 51IU 6%
Carbs 18.7g 0g 6%
Manganese 0.119mg 0.018mg 4%
Iron 0.3mg 0.56mg 3%
Polyunsaturated fat 0.079g 0.583g 3%
Zinc 0.35mg 0.57mg 2%
Vitamin A 0µg 17µg 2%
Vitamin E 0.6mg 0.28mg 2%
Calories 83kcal 111kcal 1%
Vitamin B1 0.067mg 0.054mg 1%
Vitamin B5 0.377mg 0.432mg 1%
Fats 1.17g 1.18g 0%
Net carbs 14.7g 0g N/A
Sugar 13.67g 0g N/A
Saturated fat 0.12g 0.159g 0%
Monounsaturated fat 0.093g 0.134g 0%
Tryptophan 0.263mg 0%
Threonine 1.029mg 0%
Isoleucine 1.082mg 0%
Leucine 1.908mg 0%
Lysine 2.157mg 0%
Methionine 0.696mg 0%
Phenylalanine 0.917mg 0%
Valine 1.21mg 0%
Histidine 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1306%
Contains more OtherOther +218.9%
~equal in Fats ~1.18g
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -24.5%
Contains more Mono. FatMonounsaturated fat +44.1%
Contains more Poly. FatPolyunsaturated fat +638%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.