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Pomegranate vs. Fish sauce — In-Depth Nutrition Comparison

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A recap on differences between pomegranate and fish sauce

  • Pomegranate is higher in fiber, vitamin K, copper, and vitamin C, yet fish sauce is higher in magnesium, vitamin B6, vitamin B12, selenium, and vitamin B3.
  • Fish sauce covers your daily sodium needs 341% more than pomegranate.
  • The amount of sodium in pomegranate is lower.

Food varieties used in this article are Pomegranates, raw and Sauce, fish, ready-to-serve.

Infographic

Pomegranate vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CopperCopper +216%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +414.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1358.3%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +22%
Contains more IronIron +160%
Contains more ManganeseManganese +95.8%
Contains more SeleniumSelenium +1720%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +1940%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +458.3%
Contains more Vitamin B5Vitamin B5 +219.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +689.4%
Contains more Vitamin B6Vitamin B6 +428%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.2%
Contains more CholineCholine +73.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg

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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +11600%
Contains more CarbsCarbs +413.7%
Contains more ProteinProtein +203%
Contains more OtherOther +3715.1%
~equal in Water ~71.07g

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +4550%
Contains more Poly. FatPolyunsaturated fat +2533.3%
Contains less Sat. FatSaturated fat -97.5%

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 sauce
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Fish sauce DV% diff.
Sodium 3mg 7851mg 341%
Magnesium 12mg 175mg 39%
Vitamin B6 0.075mg 0.396mg 25%
Vitamin B12 0µg 0.48µg 20%
Fiber 4g 0g 16%
Selenium 0.5µg 9.1µg 16%
Vitamin K 16.4µg 0µg 14%
Vitamin B3 0.293mg 2.313mg 13%
Copper 0.158mg 0.05mg 12%
Vitamin C 10.2mg 0.5mg 11%
Protein 1.67g 5.06g 7%
Iron 0.3mg 0.78mg 6%
Carbs 18.7g 3.64g 5%
Vitamin B1 0.067mg 0.012mg 5%
Vitamin B5 0.377mg 0.118mg 5%
Manganese 0.119mg 0.233mg 5%
Phosphorus 36mg 7mg 4%
Vitamin E 0.6mg 0mg 4%
Calcium 10mg 43mg 3%
Folate 38µg 51µg 3%
Calories 83kcal 35kcal 2%
Fats 1.17g 0.01g 2%
Potassium 236mg 288mg 2%
Zinc 0.35mg 0.2mg 1%
Choline 7.6mg 13.2mg 1%
Saturated fat 0.12g 0.003g 1%
Polyunsaturated fat 0.079g 0.003g 1%
Net carbs 14.7g 3.64g N/A
Sugar 13.67g 3.64g N/A
Vitamin A 0µg 4µg 0%
Vitamin B2 0.053mg 0.057mg 0%
Monounsaturated fat 0.093g 0.002g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Fish sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
15%
Pomegranate
20%
Fish sauce
Minerals Daily Need Coverage Score
14%
Pomegranate
132%
Fish sauce

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 7848mg)
Which food is lower in Sugar?
Fish sauce
Fish sauce is lower in Sugar (difference - 10.03g)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.117g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $1)
Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.