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  6. Tuna salad vs. Pomegranate

Tuna salad vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between Tuna salad and Pomegranate

  • Tuna salad is richer in Selenium, Vitamin B12, Vitamin B3, Phosphorus, and Iron, yet Pomegranate is richer in Fiber, Vitamin C, and Folate.
  • Daily need coverage for Selenium from Tuna salad is 74% higher.
  • Pomegranate contains less Sodium.

Food types used in this article are Fish, tuna salad and Pomegranates, raw.

Infographic

Tuna salad 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.
Tuna salad
Tuna salad
6
:
4
Pomegranate
Pomegranate
Contains more Calcium +70%
Contains more Iron +233.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +394.4%
Contains more Zinc +60%
Contains more Selenium +8140%
Contains more Potassium +32.6%
Contains less Sodium -99.3%
Contains more Manganese +197.5%
Equal in Copper - 0.158
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +70%
Contains more Iron +233.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +394.4%
Contains more Zinc +60%
Contains more Selenium +8140%
Contains more Potassium +32.6%
Contains less Sodium -99.3%
Contains more Manganese +197.5%
Equal in Copper - 0.158

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.
Tuna salad
Tuna salad
5
:
7
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +2186.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +363.6%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B5 +45%
Contains more Folate +375%
Equal in Vitamin B6 - 0.075
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +2186.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +363.6%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B5 +45%
Contains more Folate +375%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Pomegranate
Pomegranate
Contains more Protein +860.5%
Contains more Fats +691.5%
Contains more Other +301.9%
Contains more Carbs +98.7%
Contains more Water +23.4%
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Pomegranate
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 Protein +860.5%
Contains more Fats +691.5%
Contains more Other +301.9%
Contains more Carbs +98.7%
Contains more Water +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +3004.3%
Contains more Polyunsaturated fat +5117.7%
Contains less Saturated Fat -92.2%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +3004.3%
Contains more Polyunsaturated fat +5117.7%
Contains less Saturated Fat -92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Pomegranate Opinion
Net carbs 9.41g 14.7g Pomegranate
Protein 16.04g 1.67g Tuna salad
Fats 9.26g 1.17g Tuna salad
Carbs 9.41g 18.7g Pomegranate
Calories 187kcal 83kcal Tuna salad
Sugar 13.67g Tuna salad
Fiber 0g 4g Pomegranate
Calcium 17mg 10mg Tuna salad
Iron 1mg 0.3mg Tuna salad
Magnesium 19mg 12mg Tuna salad
Phosphorus 178mg 36mg Tuna salad
Potassium 178mg 236mg Pomegranate
Sodium 402mg 3mg Pomegranate
Zinc 0.56mg 0.35mg Tuna salad
Copper 0.145mg 0.158mg Pomegranate
Manganese 0.04mg 0.119mg Pomegranate
Selenium 41.2µg 0.5µg Tuna salad
Vitamin A 97IU 0IU Tuna salad
Vitamin A RAE 24µg 0µg Tuna salad
Vitamin E 0.6mg Pomegranate
Vitamin C 2.2mg 10.2mg Pomegranate
Vitamin B1 0.031mg 0.067mg Pomegranate
Vitamin B2 0.07mg 0.053mg Tuna salad
Vitamin B3 6.7mg 0.293mg Tuna salad
Vitamin B5 0.26mg 0.377mg Pomegranate
Vitamin B6 0.081mg 0.075mg Tuna salad
Folate 8µg 38µg Pomegranate
Vitamin B12 1.2µg 0µg Tuna salad
Vitamin K 16.4µg Pomegranate
Tryptophan 0.18mg Tuna salad
Threonine 0.701mg Tuna salad
Isoleucine 0.739mg Tuna salad
Leucine 1.293mg Tuna salad
Lysine 1.457mg Tuna salad
Methionine 0.47mg Tuna salad
Phenylalanine 0.626mg Tuna salad
Valine 0.824mg Tuna salad
Histidine 0.467mg Tuna salad
Cholesterol 13mg 0mg Pomegranate
Saturated Fat 1.544g 0.12g Pomegranate
Omega-3 - DHA 0.055g 0g Tuna salad
Omega-3 - EPA 0.014g 0g Tuna salad
Monounsaturated Fat 2.887g 0.093g Tuna salad
Polyunsaturated fat 4.122g 0.079g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Tuna salad
16%
Pomegranate
Minerals Daily Need Coverage Score
49%
Tuna salad
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 399mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 1.424g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.