Pomegranate vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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The main differences between Pomegranate and Saltine cracker (includes oyster, soda, soup)
- Pomegranate is richer in Vitamin C, yet Saltine cracker (includes oyster, soda, soup) is richer in Iron, Vitamin B1, Vitamin B3, Vitamin B2, Manganese, Folate, Selenium, and Phosphorus.
- Daily need coverage for Iron from Saltine cracker (includes oyster, soda, soup) is 66% higher.
- Pomegranate contains less Sodium.
Food types used in this article are Pomegranates, raw and Crackers, saltines (includes oyster, soda, soup).
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.
Contains
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Potassium
+55.3%
Contains
less
Sodium
-99.7%
Contains
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Copper
+13.7%
Contains
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Calcium
+90%
Contains
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Iron
+1756.7%
Contains
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Magnesium
+91.7%
Contains
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Phosphorus
+183.3%
Contains
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Zinc
+97.1%
Contains
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Manganese
+476.5%
Contains
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Selenium
+1960%
Contains
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Potassium
+55.3%
Contains
less
Sodium
-99.7%
Contains
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Copper
+13.7%
Contains
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Calcium
+90%
Contains
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Iron
+1756.7%
Contains
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Magnesium
+91.7%
Contains
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Phosphorus
+183.3%
Contains
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Zinc
+97.1%
Contains
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Manganese
+476.5%
Contains
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Selenium
+1960%
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.
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+91.7%
Contains
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Vitamin B1
+947.8%
Contains
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Vitamin B2
+818.9%
Contains
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Vitamin B3
+2098.6%
Contains
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Vitamin B5
+42.2%
Contains
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Vitamin B6
+14.7%
Contains
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Folate
+252.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+54.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+91.7%
Contains
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Vitamin B1
+947.8%
Contains
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Vitamin B2
+818.9%
Contains
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Vitamin B3
+2098.6%
Contains
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Vitamin B5
+42.2%
Contains
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Vitamin B6
+14.7%
Contains
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Folate
+252.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+54.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1443.2%
Contains
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Protein
+466.5%
Contains
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Fats
+638.5%
Contains
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Carbs
+296%
Contains
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Other
+428.3%
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Contains
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Water
+1443.2%
Contains
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Protein
+466.5%
Contains
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Fats
+638.5%
Contains
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Carbs
+296%
Contains
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Other
+428.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-92.7%
Contains
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Monounsaturated Fat
+2035.5%
Contains
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Polyunsaturated fat
+6020.3%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
1.653 g
Monounsaturated Fat:
1.986 g
Polyunsaturated fat:
4.835 g
Contains
less
Saturated Fat
-92.7%
Contains
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Monounsaturated Fat
+2035.5%
Contains
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Polyunsaturated fat
+6020.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.7g | 71.25g |
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| Protein | 1.67g | 9.46g |
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| Fats | 1.17g | 8.64g |
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| Carbs | 18.7g | 74.05g |
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| Calories | 83kcal | 418kcal |
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| Starch | 67.83g |
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| Fructose | 0.19g |
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| Sugar | 13.67g | 1.29g |
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| Fiber | 4g | 2.8g |
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| Calcium | 10mg | 19mg |
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| Iron | 0.3mg | 5.57mg |
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| Magnesium | 12mg | 23mg |
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| Phosphorus | 36mg | 102mg |
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| Potassium | 236mg | 152mg |
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| Sodium | 3mg | 941mg |
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| Zinc | 0.35mg | 0.69mg |
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| Copper | 0.158mg | 0.139mg |
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| Manganese | 0.119mg | 0.686mg |
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| Selenium | 0.5µg | 10.3µg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.6mg | 1.15mg |
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| Vitamin C | 10.2mg | 0mg |
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| Vitamin B1 | 0.067mg | 0.702mg |
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| Vitamin B2 | 0.053mg | 0.487mg |
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| Vitamin B3 | 0.293mg | 6.442mg |
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| Vitamin B5 | 0.377mg | 0.536mg |
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| Vitamin B6 | 0.075mg | 0.086mg |
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| Folate | 38µg | 134µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 16.4µg | 25.4µg |
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| Tryptophan | 0.116mg |
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| Threonine | 0.268mg |
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| Isoleucine | 0.333mg |
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| Leucine | 0.652mg |
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| Lysine | 0.172mg |
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| Methionine | 0.147mg |
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| Phenylalanine | 0.45mg |
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| Valine | 0.399mg |
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| Histidine | 0.197mg |
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| Trans Fat | 0g | 0.167g |
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| Saturated Fat | 0.12g | 1.653g |
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| Monounsaturated Fat | 0.093g | 1.986g |
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| Polyunsaturated fat | 0.079g | 4.835g |
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| Omega-6 - Eicosadienoic acid | 0.003g |
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| Omega-6 - Linoleic acid | 4.25g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.535g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
16%
55%
Minerals Daily Need Coverage Score
14%
62%
Comparison summary
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 12.38g)
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 938mg)
Which food is lower in Saturated Fat?
Pomegranate is lower in Saturated Fat (difference - 1.533g)
Which food is cheaper?
Pomegranate is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)