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Pomegranate vs. Haddock — In-Depth Nutrition Comparison

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Significant differences between pomegranate and haddock

  • Pomegranate has more fiber, copper, and vitamin K; however, haddock is richer in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and choline.
  • Haddock covers your daily vitamin B12 needs 89% more than pomegranate.

Specific food types used in this comparison are Pomegranates, raw and Fish, haddock, cooked, dry heat.

Infographic

Pomegranate vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more IronIron +42.9%
Contains more CopperCopper +507.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +815.4%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +48.7%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +672.2%
Contains more SeleniumSelenium +6240%

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +192.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +1305.8%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B6Vitamin B6 +336%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +947.4%
~equal in Vitamin E ~0.55mg

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% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more FatsFats +112.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-378.9%
Contains more ProteinProtein +1097%
~equal in Water ~79.65g

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +25.7%
Contains more Poly. FatPolyunsaturated fat +158.2%
~equal in Saturated fat ~0.111g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Haddock DV% diff.
Vitamin B12 0µg 2.13µg 89%
Selenium 0.5µg 31.7µg 57%
Protein 1.67g 19.99g 37%
Phosphorus 36mg 278mg 35%
Vitamin B3 0.293mg 4.119mg 24%
Cholesterol 0mg 66mg 22%
Vitamin B6 0.075mg 0.327mg 19%
Fiber 4g 0g 16%
Copper 0.158mg 0.026mg 15%
Vitamin K 16.4µg 0.1µg 14%
Choline 7.6mg 79.6mg 13%
Vitamin C 10.2mg 0mg 11%
Sodium 3mg 261mg 11%
Carbs 18.7g 0g 6%
Folate 38µg 13µg 6%
Manganese 0.119mg 0.013mg 5%
Vitamin B1 0.067mg 0.023mg 4%
Potassium 236mg 351mg 3%
Magnesium 12mg 26mg 3%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.377mg 0.494mg 2%
Vitamin A 0µg 21µg 2%
Iron 0.3mg 0.21mg 1%
Polyunsaturated fat 0.079g 0.204g 1%
Fats 1.17g 0.55g 1%
Vitamin B2 0.053mg 0.069mg 1%
Calories 83kcal 90kcal 0%
Net carbs 14.7g 0g N/A
Calcium 10mg 14mg 0%
Sugar 13.67g 0g N/A
Zinc 0.35mg 0.4mg 0%
Vitamin E 0.6mg 0.55mg 0%
Trans fat 0g 0.005g N/A
Saturated fat 0.12g 0.111g 0%
Monounsaturated fat 0.093g 0.074g 0%
Tryptophan 0.26mg 0%
Threonine 1.015mg 0%
Isoleucine 1.067mg 0%
Leucine 1.882mg 0%
Lysine 2.126mg 0%
Methionine 0.686mg 0%
Phenylalanine 0.904mg 0%
Valine 1.193mg 0%
Histidine 0.682mg 0%
Omega-3 - EPA 0g 0.051g N/A
Omega-3 - DHA 0g 0.109g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Haddock
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
42%
Haddock
Minerals Daily Need Coverage Score
14%
Pomegranate
41%
Haddock

Comparison summary

Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 258mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $15)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Haddock
Haddock is relatively richer in minerals
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.