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  6. Pomegranate vs. Sardines

Pomegranate vs. Sardines — In-Depth Nutrition Comparison

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The main differences between pomegranate and sardines

  • Pomegranate is richer in fiber, yet sardines are richer in vitamin B12, selenium, phosphorus, calcium, iron, vitamin D, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.

Food types used in this article are Pomegranates, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Pomegranate vs Sardines infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +3720%
Contains more PotassiumPotassium +68.2%
Contains more IronIron +873.3%
Contains more CopperCopper +17.7%
Contains more ZincZinc +274.3%
Contains more PhosphorusPhosphorus +1261.1%
Contains more SeleniumSelenium +10440%
~equal in Manganese ~0.108mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +530.8%
Contains more FolateFolate +280%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +328.3%
Contains more Vitamin B3Vitamin B3 +1690.1%
Contains more Vitamin B5Vitamin B5 +70.3%
Contains more Vitamin B6Vitamin B6 +122.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +886.8%

All nutrients comparison - raw data values

Nutrient Pomegranate Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.5µg 52.7µg 95%
Phosphorus 36mg 490mg 65%
Cholesterol 0mg 142mg 47%
Protein 1.67g 24.62g 46%
Calcium 10mg 382mg 37%
Polyunsaturated fat 0.079g 5.148g 34%
Iron 0.3mg 2.92mg 33%
Vitamin B3 0.293mg 5.245mg 31%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Fiber 4g 0g 16%
Fats 1.17g 11.45g 16%
Sodium 3mg 307mg 13%
Vitamin B2 0.053mg 0.227mg 13%
Vitamin K 16.4µg 2.6µg 12%
Choline 7.6mg 75mg 12%
Vitamin C 10.2mg 0mg 11%
Vitamin E 0.6mg 2.04mg 10%
Monounsaturated fat 0.093g 3.869g 9%
Zinc 0.35mg 1.31mg 9%
Vitamin B6 0.075mg 0.167mg 7%
Folate 38µg 10µg 7%
Saturated fat 0.12g 1.528g 6%
Magnesium 12mg 39mg 6%
Carbs 18.7g 0g 6%
Calories 83kcal 208kcal 6%
Vitamin B5 0.377mg 0.642mg 5%
Potassium 236mg 397mg 5%
Vitamin A 0µg 32µg 4%
Copper 0.158mg 0.186mg 3%
Vitamin B1 0.067mg 0.08mg 1%
Net carbs 14.7g 0g N/A
Sugar 13.67g 0g N/A
Manganese 0.119mg 0.108mg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.7%
Contains more ProteinProtein +1374.3%
Contains more FatsFats +878.6%
Contains more OtherOther +715.1%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +4060.2%
Contains more Poly. FatPolyunsaturated fat +6416.5%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.