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  6. Pomegranate vs. Saltine cracker (includes oyster, soda, soup)

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 for 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

Pomegranate vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more PotassiumPotassium +55.3%
Contains more CopperCopper +13.7%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +90%
Contains more IronIron +1756.7%
Contains more ZincZinc +97.1%
Contains more PhosphorusPhosphorus +183.3%
Contains more ManganeseManganese +476.5%
Contains more SeleniumSelenium +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.
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin B1Vitamin B1 +947.8%
Contains more Vitamin B2Vitamin B2 +818.9%
Contains more Vitamin B3Vitamin B3 +2098.6%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +54.9%
Contains more FolateFolate +252.6%
Contains more CholineCholine +119.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.3mg 5.57mg 66%
Vitamin B1 0.067mg 0.702mg 53%
Sodium 3mg 941mg 41%
Vitamin B3 0.293mg 6.442mg 38%
Vitamin B2 0.053mg 0.487mg 33%
Polyunsaturated fat 0.079g 4.835g 32%
Starch 67.83g 28%
Manganese 0.119mg 0.686mg 25%
Folate 38µg 134µg 24%
Selenium 0.5µg 10.3µg 18%
Carbs 18.7g 74.05g 18%
Calories 83kcal 418kcal 17%
Protein 1.67g 9.46g 16%
Vitamin C 10.2mg 0mg 11%
Fats 1.17g 8.64g 11%
Phosphorus 36mg 102mg 9%
Vitamin K 16.4µg 25.4µg 8%
Saturated fat 0.12g 1.653g 7%
Monounsaturated fat 0.093g 1.986g 5%
Fiber 4g 2.8g 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 0.6mg 1.15mg 4%
Vitamin B5 0.377mg 0.536mg 3%
Zinc 0.35mg 0.69mg 3%
Magnesium 12mg 23mg 3%
Copper 0.158mg 0.139mg 2%
Potassium 236mg 152mg 2%
Choline 7.6mg 16.7mg 2%
Vitamin B6 0.075mg 0.086mg 1%
Calcium 10mg 19mg 1%
Net carbs 14.7g 71.25g N/A
Sugar 13.67g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g 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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1443.2%
Contains more ProteinProtein +466.5%
Contains more FatsFats +638.5%
Contains more CarbsCarbs +296%
Contains more OtherOther +428.3%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +2035.5%
Contains more Poly. FatPolyunsaturated fat +6020.3%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.