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  6. Smoked salmon vs. Pomegranate

Smoked salmon vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and pomegranate

  • Smoked salmon has more vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, vitamin B6, and choline; however, pomegranate is higher in fiber and vitamin K.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than pomegranate.
  • Pomegranate has less sodium.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Pomegranates, raw.

Infographic

Smoked salmon vs Pomegranate 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +183.3%
Contains more CopperCopper +45.6%
Contains more PhosphorusPhosphorus +355.6%
Contains more SeleniumSelenium +6380%
Contains more PotassiumPotassium +34.9%
Contains more ZincZinc +12.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +600%
~equal in Calcium ~10mg

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +90.6%
Contains more Vitamin B3Vitamin B3 +1510.9%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B6Vitamin B6 +270.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1071.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +1800%

All nutrients comparison - raw data values

Nutrient Smoked salmon Pomegranate DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Selenium 32.4µg 0.5µg 58%
Protein 18.28g 1.67g 33%
Sodium 672mg 3mg 29%
Vitamin B3 4.72mg 0.293mg 28%
Phosphorus 164mg 36mg 18%
Vitamin B6 0.278mg 0.075mg 16%
Fiber 0g 4g 16%
Choline 89mg 7.6mg 15%
Vitamin K 0.1µg 16.4µg 14%
Vitamin C 0mg 10.2mg 11%
Vitamin B5 0.87mg 0.377mg 10%
Folate 2µg 38µg 9%
Copper 0.23mg 0.158mg 8%
Cholesterol 23mg 0mg 8%
Iron 0.85mg 0.3mg 7%
Carbs 0g 18.7g 6%
Polyunsaturated fat 0.995g 0.079g 6%
Vitamin E 1.35mg 0.6mg 5%
Monounsaturated fat 2.023g 0.093g 5%
Fats 4.32g 1.17g 5%
Saturated fat 0.929g 0.12g 4%
Manganese 0.017mg 0.119mg 4%
Vitamin B2 0.101mg 0.053mg 4%
Vitamin B1 0.023mg 0.067mg 4%
Vitamin A 26µg 0µg 3%
Calories 117kcal 83kcal 2%
Potassium 175mg 236mg 2%
Magnesium 18mg 12mg 1%
Net carbs 0g 14.7g N/A
Calcium 11mg 10mg 0%
Sugar 0g 13.67g N/A
Zinc 0.31mg 0.35mg 0%
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +994.6%
Contains more FatsFats +269.2%
Contains more OtherOther +918.9%
Contains more CarbsCarbs +∞%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +2075.3%
Contains more Poly. FatPolyunsaturated fat +1159.5%
Contains less Sat. FatSaturated fat -87.1%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.