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  6. Sockeye salmon vs. Pomegranate

Sockeye salmon vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between sockeye salmon and pomegranate

  • Sockeye salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, choline, and vitamin B5; however, pomegranate has more fiber.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • Pomegranate is lower in cholesterol.

The food varieties used in the comparison are Fish, salmon, sockeye, cooked, dry heat and Pomegranates, raw.

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +200%
Contains more PotassiumPotassium +84.7%
Contains more IronIron +73.3%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +747.2%
Contains more SeleniumSelenium +7000%
Contains more CopperCopper +107.9%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +815.4%
~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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +65%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +134.3%
Contains more Vitamin B2Vitamin B2 +364.2%
Contains more Vitamin B3Vitamin B3 +3354.9%
Contains more Vitamin B5Vitamin B5 +237.9%
Contains more Vitamin B6Vitamin B6 +1002.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1381.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +442.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +1485.6%
Contains more FatsFats +376.1%
Contains more OtherOther +17%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +1904.3%
Contains more Poly. FatPolyunsaturated fat +1579.7%
Contains less Sat. FatSaturated fat -87.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Pomegranate DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 0.5µg 64%
Vitamin B3 10.123mg 0.293mg 61%
Vitamin B6 0.827mg 0.075mg 58%
Protein 26.48g 1.67g 50%
Phosphorus 305mg 36mg 38%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 7.6mg 19%
Vitamin B5 1.274mg 0.377mg 18%
Fiber 0g 4g 16%
Vitamin B2 0.246mg 0.053mg 15%
Vitamin K 0.1µg 16.4µg 14%
Vitamin C 0mg 10.2mg 11%
Copper 0.076mg 0.158mg 9%
Folate 7µg 38µg 8%
Polyunsaturated fat 1.327g 0.079g 8%
Vitamin B1 0.157mg 0.067mg 8%
Fats 5.57g 1.17g 7%
Potassium 436mg 236mg 6%
Vitamin A 58µg 0µg 6%
Magnesium 36mg 12mg 6%
Carbs 0g 18.7g 6%
Manganese 0.013mg 0.119mg 5%
Saturated fat 0.969g 0.12g 4%
Monounsaturated fat 1.864g 0.093g 4%
Calories 156kcal 83kcal 4%
Sodium 92mg 3mg 4%
Vitamin E 0.99mg 0.6mg 3%
Iron 0.52mg 0.3mg 3%
Zinc 0.55mg 0.35mg 2%
Net carbs 0g 14.7g N/A
Calcium 11mg 10mg 0%
Sugar 0g 13.67g N/A
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Pomegranate
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
113%
Sockeye salmon
15%
Pomegranate
Minerals Daily Need Coverage Score
47%
Sockeye salmon
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 89mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.849g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $12)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.