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Pomegranate vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between pomegranate and swordfish?

  • Pomegranate is higher in fiber and vitamin K, yet swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and choline.
  • Swordfish's daily need coverage for selenium is 124% more.

We used Pomegranates, raw and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Pomegranate vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +243.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +815.4%
Contains more MagnesiumMagnesium +191.7%
Contains more PotassiumPotassium +111.4%
Contains more IronIron +50%
Contains more ZincZinc +122.9%
Contains more PhosphorusPhosphorus +744.4%
Contains more SeleniumSelenium +13600%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +1800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +301.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B2Vitamin B2 +18.9%
Contains more Vitamin B3Vitamin B3 +3058.4%
Contains more Vitamin B5Vitamin B5 +10.6%
Contains more Vitamin B6Vitamin B6 +720%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +919.7%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.2%
Contains more OtherOther +47.2%
Contains more ProteinProtein +1304.2%
Contains more FatsFats +577.8%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +3710.8%
Contains more Poly. FatPolyunsaturated fat +1631.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Swordfish DV% diff.
Selenium 0.5µg 68.5µg 124%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.293mg 9.254mg 56%
Protein 1.67g 23.45g 44%
Vitamin B6 0.075mg 0.615mg 42%
Phosphorus 36mg 304mg 38%
Cholesterol 0mg 78mg 26%
Fiber 4g 0g 16%
Vitamin K 16.4µg 0.1µg 14%
Choline 7.6mg 77.5mg 13%
Vitamin E 0.6mg 2.41mg 12%
Copper 0.158mg 0.046mg 12%
Vitamin C 10.2mg 0mg 11%
Fats 1.17g 7.93g 10%
Monounsaturated fat 0.093g 3.544g 9%
Folate 38µg 2µg 9%
Polyunsaturated fat 0.079g 1.368g 9%
Potassium 236mg 499mg 8%
Saturated fat 0.12g 1.911g 8%
Carbs 18.7g 0g 6%
Magnesium 12mg 35mg 5%
Vitamin A 0µg 43µg 5%
Manganese 0.119mg 0.013mg 5%
Calories 83kcal 172kcal 4%
Sodium 3mg 97mg 4%
Zinc 0.35mg 0.78mg 4%
Vitamin B1 0.067mg 0.089mg 2%
Iron 0.3mg 0.45mg 2%
Vitamin B2 0.053mg 0.063mg 1%
Vitamin B5 0.377mg 0.417mg 1%
Net carbs 14.7g 0g N/A
Calcium 10mg 6mg 0%
Sugar 13.67g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
14%
Pomegranate
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 0)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 94mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 1.791g)

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.