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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.
Pomegranate
Pomegranate
2
:
8
Crab
Crab
Contains less Sodium -99.5%
Contains more Manganese +60.8%
Contains more Calcium +810%
Contains more Iron +66.7%
Contains more Magnesium +200%
Contains more Phosphorus +550%
Contains more Zinc +988.6%
Contains more Copper +415.2%
Contains more Selenium +8480%
Equal in Potassium - 259
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains less Sodium -99.5%
Contains more Manganese +60.8%
Contains more Calcium +810%
Contains more Iron +66.7%
Contains more Magnesium +200%
Contains more Phosphorus +550%
Contains more Zinc +988.6%
Contains more Copper +415.2%
Contains more Selenium +8480%
Equal in Potassium - 259

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.
Pomegranate
Pomegranate
3
:
8
Crab
Crab
Contains more Vitamin C +209.1%
Contains more Vitamin B1 +191.3%
Contains more Vitamin K +5366.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +206.7%
Contains more Vitamin B2 +75.5%
Contains more Vitamin B3 +837.5%
Contains more Vitamin B5 +164.5%
Contains more Vitamin B6 +108%
Contains more Folate +34.2%
Contains more Vitamin B12 +∞%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin C +209.1%
Contains more Vitamin B1 +191.3%
Contains more Vitamin K +5366.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +206.7%
Contains more Vitamin B2 +75.5%
Contains more Vitamin B3 +837.5%
Contains more Vitamin B5 +164.5%
Contains more Vitamin B6 +108%
Contains more Folate +34.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
2
:
3
Crab
Crab
Contains more Fats +58.1%
Contains more Carbs +∞%
Contains more Protein +970.7%
Contains more Other +218.9%
Equal in Water - 79.69
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Fats +58.1%
Contains more Carbs +∞%
Contains more Protein +970.7%
Contains more Other +218.9%
Equal in Water - 79.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Crab
Crab
Contains less Saturated Fat -40.3%
Contains more Monounsaturated Fat +38.7%
Contains more Polyunsaturated fat +226.6%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains less Saturated Fat -40.3%
Contains more Monounsaturated Fat +38.7%
Contains more Polyunsaturated fat +226.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Crab
Lower in Sodium ok
Lower in Cholesterol 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 Pomegranate Crab Opinion
Net carbs 14.7g 0g Pomegranate
Protein 1.67g 17.88g Crab
Fats 1.17g 0.74g Pomegranate
Carbs 18.7g 0g Pomegranate
Calories 83kcal 83kcal
Sugar 13.67g 0g Crab
Fiber 4g 0g Pomegranate
Calcium 10mg 91mg Crab
Iron 0.3mg 0.5mg Crab
Magnesium 12mg 36mg Crab
Phosphorus 36mg 234mg Crab
Potassium 236mg 259mg Crab
Sodium 3mg 563mg Pomegranate
Zinc 0.35mg 3.81mg Crab
Copper 0.158mg 0.814mg Crab
Manganese 0.119mg 0.074mg Pomegranate
Selenium 0.5µg 42.9µg Crab
Vitamin A 0IU 2IU Crab
Vitamin A RAE 0µg 1µg Crab
Vitamin E 0.6mg 1.84mg Crab
Vitamin C 10.2mg 3.3mg Pomegranate
Vitamin B1 0.067mg 0.023mg Pomegranate
Vitamin B2 0.053mg 0.093mg Crab
Vitamin B3 0.293mg 2.747mg Crab
Vitamin B5 0.377mg 0.997mg Crab
Vitamin B6 0.075mg 0.156mg Crab
Folate 38µg 51µg Crab
Vitamin B12 0µg 3.33µg Crab
Vitamin K 16.4µg 0.3µg Pomegranate
Tryptophan 0.226mg Crab
Threonine 0.727mg Crab
Isoleucine 0.776mg Crab
Leucine 1.307mg Crab
Lysine 1.386mg Crab
Methionine 0.452mg Crab
Phenylalanine 0.708mg Crab
Valine 0.806mg Crab
Histidine 0.393mg Crab
Cholesterol 0mg 97mg Pomegranate
Trans Fat 0g 0.014g Pomegranate
Saturated Fat 0.12g 0.201g Pomegranate
Omega-3 - DHA 0g 0.067g Crab
Omega-3 - EPA 0g 0.101g Crab
Omega-3 - DPA 0g 0.009g Crab
Monounsaturated Fat 0.093g 0.129g Crab
Polyunsaturated fat 0.079g 0.258g Crab
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Crab
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
16%
Pomegranate
56%
Crab
Minerals Daily Need Coverage Score
14%
Pomegranate
89%
Crab

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 560mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $11)
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is richer in vitamins?
Crab
Crab 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. 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.