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  6. Pomegranate vs. Crab

Pomegranate vs. Crab — In-Depth Nutrition Comparison

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What are the differences between pomegranate and crab?

  • Pomegranate is higher in fiber and vitamin K, yet crab is higher in vitamin B12, selenium, copper, zinc, phosphorus, and vitamin B3.
  • Crab's daily need coverage for vitamin B12 is 139% more.
  • The amount of sodium in pomegranate is lower.

We used Pomegranates, raw and Crustaceans, crab, blue, canned types in this article.

Infographic

Pomegranate vs Crab 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%
Crab
Crab
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +60.8%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +810%
Contains more IronIron +66.7%
Contains more CopperCopper +415.2%
Contains more ZincZinc +988.6%
Contains more PhosphorusPhosphorus +550%
Contains more SeleniumSelenium +8480%
~equal in Potassium ~259mg

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%
Crab
Crab
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin CVitamin C +209.1%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin KVitamin K +5366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +206.7%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +837.5%
Contains more Vitamin B5Vitamin B5 +164.5%
Contains more Vitamin B6Vitamin B6 +108%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.2%
Contains more CholineCholine +964.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Selenium 0.5µg 42.9µg 77%
Copper 0.158mg 0.814mg 73%
Protein 1.67g 17.88g 32%
Cholesterol 0mg 97mg 32%
Zinc 0.35mg 3.81mg 31%
Phosphorus 36mg 234mg 28%
Sodium 3mg 563mg 24%
Fiber 4g 0g 16%
Vitamin B3 0.293mg 2.747mg 15%
Choline 7.6mg 80.9mg 13%
Vitamin K 16.4µg 0.3µg 13%
Vitamin B5 0.377mg 0.997mg 12%
Vitamin C 10.2mg 3.3mg 8%
Vitamin E 0.6mg 1.84mg 8%
Calcium 10mg 91mg 8%
Magnesium 12mg 36mg 6%
Carbs 18.7g 0g 6%
Vitamin B6 0.075mg 0.156mg 6%
Vitamin B1 0.067mg 0.023mg 4%
Folate 38µg 51µg 3%
Vitamin B2 0.053mg 0.093mg 3%
Iron 0.3mg 0.5mg 3%
Manganese 0.119mg 0.074mg 2%
Polyunsaturated fat 0.079g 0.258g 1%
Fats 1.17g 0.74g 1%
Potassium 236mg 259mg 1%
Calories 83kcal 83kcal 0%
Net carbs 14.7g 0g N/A
Sugar 13.67g 0g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.014g N/A
Saturated fat 0.12g 0.201g 0%
Monounsaturated fat 0.093g 0.129g 0%
Tryptophan 0.226mg 0%
Threonine 0.727mg 0%
Isoleucine 0.776mg 0%
Leucine 1.307mg 0%
Lysine 1.386mg 0%
Methionine 0.452mg 0%
Phenylalanine 0.708mg 0%
Valine 0.806mg 0%
Histidine 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more FatsFats +58.1%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +970.7%
Contains more OtherOther +218.9%
~equal in Water ~79.69g

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
Crab
Crab
2
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains less Sat. FatSaturated fat -40.3%
Contains more Mono. FatMonounsaturated fat +38.7%
Contains more Poly. FatPolyunsaturated fat +226.6%

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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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.