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  6. Pomegranate vs. Fish oil

Pomegranate vs. Fish oil — In-Depth Nutrition Comparison

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What are the main differences between Pomegranate and Fish oil?

  • Fish oil has less Copper, Fiber, Vitamin C, Folate, Vitamin B5, Potassium, Vitamin B6, and Vitamin B1 than Pomegranate.
  • Fish oil's daily need coverage for Cholesterol is 255% higher.
  • Pomegranate contains less Saturated Fat.

We used Pomegranates, raw and Fish oil, herring types in this comparison.

Infographic

Pomegranate vs Fish oil 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
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
10
:
0
Fish oil
Fish oil
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +8447%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +8447%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +60721.5%
Contains more Polyunsaturated fat +19651.9%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Fish oil
23% 61% 17%
Saturated Fat: 21.29 g
Monounsaturated Fat: 56.564 g
Polyunsaturated fat: 15.604 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +60721.5%
Contains more Polyunsaturated fat +19651.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Fish oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Pomegranate Fish oil Opinion
Net carbs 14.7g 0g Pomegranate
Protein 1.67g 0g Pomegranate
Fats 1.17g 100g Fish oil
Carbs 18.7g 0g Pomegranate
Calories 83kcal 902kcal Fish oil
Sugar 13.67g Fish oil
Fiber 4g 0g Pomegranate
Calcium 10mg 0mg Pomegranate
Iron 0.3mg 0mg Pomegranate
Magnesium 12mg 0mg Pomegranate
Phosphorus 36mg 0mg Pomegranate
Potassium 236mg 0mg Pomegranate
Sodium 3mg 0mg Fish oil
Zinc 0.35mg 0mg Pomegranate
Copper 0.158mg 0mg Pomegranate
Manganese 0.119mg 0mg Pomegranate
Selenium 0.5µg 0µg Pomegranate
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 0mg Pomegranate
Vitamin B1 0.067mg 0mg Pomegranate
Vitamin B2 0.053mg 0mg Pomegranate
Vitamin B3 0.293mg 0mg Pomegranate
Vitamin B5 0.377mg 0mg Pomegranate
Vitamin B6 0.075mg 0mg Pomegranate
Folate 38µg 0µg Pomegranate
Vitamin K 16.4µg Pomegranate
Cholesterol 0mg 766mg Pomegranate
Saturated Fat 0.12g 21.29g Pomegranate
Omega-3 - DHA 0g 4.206g Fish oil
Omega-3 - EPA 0g 6.273g Fish oil
Omega-3 - DPA 0g 0.619g Fish oil
Monounsaturated Fat 0.093g 56.564g Fish oil
Polyunsaturated fat 0.079g 15.604g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
0%
Fish oil
Minerals Daily Need Coverage Score
14%
Pomegranate
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 21.17g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $4)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 0)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.