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  6. Pomegranate vs. Pacific saury raw

Pomegranate vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are pomegranate and pacific saury raw different?

  • Pomegranate is richer in fiber, vitamin K, and copper, while pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, and choline.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than pomegranate.

Pomegranates, raw and Fish, pike, northern, raw types were used in this article.

Infographic

Pomegranate vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CopperCopper +209.8%
Contains less SodiumSodium -92.3%
Contains more MagnesiumMagnesium +158.3%
Contains more CalciumCalcium +470%
Contains more IronIron +83.3%
Contains more ZincZinc +91.4%
Contains more PhosphorusPhosphorus +511.1%
Contains more ManganeseManganese +101.7%
Contains more SeleniumSelenium +2420%
~equal in Potassium ~259mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +168.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +15.5%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +153.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18.9%
Contains more Vitamin B3Vitamin B3 +685%
Contains more Vitamin B5Vitamin B5 +98.9%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +755.3%

All nutrients comparison - raw data values

Nutrient Pomegranate Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.67g 19.26g 35%
Phosphorus 36mg 220mg 26%
Selenium 0.5µg 12.6µg 22%
Fiber 4g 0g 16%
Vitamin K 16.4µg 0.1µg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin B3 0.293mg 2.3mg 13%
Vitamin D 0IU 99IU 12%
Copper 0.158mg 0.051mg 12%
Choline 7.6mg 65mg 10%
Vitamin B5 0.377mg 0.75mg 7%
Vitamin C 10.2mg 3.8mg 7%
Folate 38µg 15µg 6%
Carbs 18.7g 0g 6%
Calcium 10mg 57mg 5%
Magnesium 12mg 31mg 5%
Manganese 0.119mg 0.24mg 5%
Vitamin B6 0.075mg 0.117mg 3%
Zinc 0.35mg 0.67mg 3%
Vitamin E 0.6mg 0.2mg 3%
Iron 0.3mg 0.55mg 3%
Vitamin A 0µg 21µg 2%
Sodium 3mg 39mg 2%
Vitamin B2 0.053mg 0.063mg 1%
Potassium 236mg 259mg 1%
Polyunsaturated fat 0.079g 0.202g 1%
Fats 1.17g 0.69g 1%
Vitamin B1 0.067mg 0.058mg 1%
Calories 83kcal 88kcal 0%
Net carbs 14.7g 0g N/A
Sugar 13.67g 0g N/A
Saturated fat 0.12g 0.118g 0%
Monounsaturated fat 0.093g 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +69.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1053.3%
Contains more OtherOther +113.2%
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +68.8%
Contains more Poly. FatPolyunsaturated fat +155.7%
~equal in Saturated fat ~0.118g

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.