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  6. Pomegranate vs. Rainbow trout

Pomegranate vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and rainbow trout?

  • Pomegranate is richer in fiber and vitamin K, yet rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, vitamin B5, and vitamin B6.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.

We used Pomegranates, raw and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Pomegranate vs Rainbow trout 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more CopperCopper +243.5%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +981.8%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +59.7%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +527.8%
Contains more SeleniumSelenium +4620%
~equal in Iron ~0.31mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +251.7%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +245.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +290%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +79.1%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B3Vitamin B3 +1800%
Contains more Vitamin B5Vitamin B5 +342.2%
Contains more Vitamin B6Vitamin B6 +353.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +755.3%

All nutrients comparison - raw data values

Nutrient Pomegranate Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.5µg 23.6µg 42%
Protein 1.67g 19.94g 37%
Vitamin B3 0.293mg 5.567mg 33%
Phosphorus 36mg 226mg 27%
Vitamin B5 0.377mg 1.667mg 26%
Vitamin B6 0.075mg 0.34mg 20%
Cholesterol 0mg 59mg 20%
Fiber 4g 0g 16%
Vitamin K 16.4µg 0.1µg 14%
Copper 0.158mg 0.046mg 12%
Vitamin E 0.6mg 2.34mg 12%
Polyunsaturated fat 0.079g 1.507g 10%
Choline 7.6mg 65mg 10%
Vitamin A 0µg 84µg 9%
Fats 1.17g 6.18g 8%
Vitamin C 10.2mg 2.9mg 8%
Folate 38µg 11µg 7%
Saturated fat 0.12g 1.383g 6%
Carbs 18.7g 0g 6%
Manganese 0.119mg 0.011mg 5%
Monounsaturated fat 0.093g 1.979g 5%
Potassium 236mg 377mg 4%
Vitamin B1 0.067mg 0.12mg 4%
Calories 83kcal 141kcal 3%
Vitamin B2 0.053mg 0.09mg 3%
Magnesium 12mg 25mg 3%
Sodium 3mg 51mg 2%
Calcium 10mg 25mg 2%
Zinc 0.35mg 0.45mg 1%
Net carbs 14.7g 0g N/A
Iron 0.3mg 0.31mg 0%
Sugar 13.67g 0g N/A
Trans fat 0g 0.047g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +562.5%
Contains more ProteinProtein +1094%
Contains more FatsFats +428.2%
~equal in Water ~73.8g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +2028%
Contains more Poly. FatPolyunsaturated fat +1807.6%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.