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  6. Pomegranate vs. Cod

Pomegranate vs. Cod — In-Depth Nutrition Comparison

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Differences between pomegranate and cod

  • Pomegranate has more fiber, copper, and vitamin K, while cod has more vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3.
  • Cod's daily need coverage for vitamin B5 is 3052% higher.

The food types used in this comparison are Pomegranates, raw and Fish, cod, Atlantic, raw.

Infographic

Pomegranate vs Cod 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%
Cod
Cod
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CopperCopper +464.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +693.3%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +75%
Contains more IronIron +26.7%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +463.9%
Contains more SeleniumSelenium +6520%

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%
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +920%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +604.1%
Contains more Vitamin B5Vitamin B5 +40483.6%
Contains more Vitamin B6Vitamin B6 +226.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +757.9%
~equal in Vitamin E ~0.64mg

All nutrients comparison - raw data values

Nutrient Pomegranate Cod DV% diff.
Vitamin B5 0.377mg 153mg 3052%
Selenium 0.5µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 1.67g 17.81g 32%
Phosphorus 36mg 203mg 24%
Fiber 4g 0g 16%
Vitamin K 16.4µg 0.1µg 14%
Copper 0.158mg 0.028mg 14%
Cholesterol 0mg 43mg 14%
Vitamin B6 0.075mg 0.245mg 13%
Vitamin B3 0.293mg 2.063mg 11%
Vitamin C 10.2mg 1mg 10%
Choline 7.6mg 65.2mg 10%
Folate 38µg 7µg 8%
Carbs 18.7g 0g 6%
Magnesium 12mg 32mg 5%
Potassium 236mg 413mg 5%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Manganese 0.119mg 0.015mg 5%
Sodium 3mg 54mg 2%
Fats 1.17g 0.67g 1%
Vitamin B2 0.053mg 0.065mg 1%
Vitamin A 0µg 12µg 1%
Polyunsaturated fat 0.079g 0.231g 1%
Calcium 10mg 16mg 1%
Zinc 0.35mg 0.45mg 1%
Iron 0.3mg 0.38mg 1%
Vitamin B1 0.067mg 0.076mg 1%
Calories 83kcal 82kcal 0%
Net carbs 14.7g 0g N/A
Sugar 13.67g 0g N/A
Vitamin E 0.6mg 0.64mg 0%
Saturated fat 0.12g 0.131g 0%
Monounsaturated fat 0.093g 0.094g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +74.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +76.7%
Contains more ProteinProtein +966.5%
~equal in Water ~81.22g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Poly. FatPolyunsaturated fat +192.4%
~equal in Saturated fat ~0.131g
~equal in Monounsaturated fat ~0.094g

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.