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  6. Pomegranate vs. Shark raw

Pomegranate vs. Shark raw — In-Depth Nutrition Comparison

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Differences between pomegranate and shark raw

  • Pomegranate has more fiber, copper, vitamin K, and vitamin C, while shark raw has more selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B3.
  • Shark raw's daily need coverage for selenium is 65% higher.

The food types used in this comparison are Pomegranates, raw and Fish, shark, mixed species, raw.

Infographic

Pomegranate vs Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more PotassiumPotassium +47.5%
Contains more CopperCopper +378.8%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +693.3%
Contains more MagnesiumMagnesium +308.3%
Contains more CalciumCalcium +240%
Contains more IronIron +180%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +483.3%
Contains more SeleniumSelenium +7200%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29%
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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +59.5%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +1166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B3Vitamin B3 +902.7%
Contains more Vitamin B5Vitamin B5 +84.4%
Contains more Vitamin B6Vitamin B6 +433.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pomegranate Shark raw DV% diff.
Selenium 0.5µg 36.5µg 65%
Vitamin B12 0µg 1.49µg 62%
Protein 1.67g 20.98g 39%
Phosphorus 36mg 210mg 25%
Vitamin B6 0.075mg 0.4mg 25%
Cholesterol 0mg 51mg 17%
Vitamin B3 0.293mg 2.938mg 17%
Fiber 4g 0g 16%
Copper 0.158mg 0.033mg 14%
Vitamin K 16.4µg 0.1µg 14%
Vitamin C 10.2mg 0mg 11%
Choline 7.6mg 65mg 10%
Magnesium 12mg 49mg 9%
Folate 38µg 3µg 9%
Vitamin A 0µg 70µg 8%
Iron 0.3mg 0.84mg 7%
Polyunsaturated fat 0.079g 1.195g 7%
Carbs 18.7g 0g 6%
Vitamin B5 0.377mg 0.695mg 6%
Fats 1.17g 4.51g 5%
Manganese 0.119mg 0.015mg 5%
Saturated fat 0.12g 0.925g 4%
Monounsaturated fat 0.093g 1.808g 4%
Vitamin D 0 IU 24 IU 3%
Sodium 3mg 79mg 3%
Vitamin E 0.6mg 1mg 3%
Vitamin D 0µg 0.6µg 3%
Calories 83kcal 130kcal 2%
Calcium 10mg 34mg 2%
Potassium 236mg 160mg 2%
Vitamin B1 0.067mg 0.042mg 2%
Zinc 0.35mg 0.43mg 1%
Vitamin B2 0.053mg 0.062mg 1%
Net carbs 14.7g 0g N/A
Sugar 13.67g 0g N/A
Tryptophan 0.235mg 0%
Threonine 0.92mg 0%
Isoleucine 0.967mg 0%
Leucine 1.705mg 0%
Lysine 1.926mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.819mg 0%
Valine 1.081mg 0%
Histidine 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g 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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1156.3%
Contains more FatsFats +285.5%
Contains more OtherOther +75.5%
~equal in Water ~73.58g

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +1844.1%
Contains more Poly. FatPolyunsaturated fat +1412.7%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.