Side-by-Side Comparison

Pomegranate vs Atlantic Salmon (Cooked/Baked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit C

View Details

Clean pan-seared salmon fillet displaying delicate pink flaky texture

fish seafood

Atlantic Salmon (Cooked/Baked)

206Calories

22.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-60%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 206 kcal, 123 kcal less).

Higher Protein

+1223%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 1.7 g in Pomegranate (+20.4 g, +1223%).

Higher Dietary Fiber

Pomegranate

Pomegranate provides 4.0 g vs 0 g in Atlantic Salmon (Cooked/Baked) (+4.0 g).

Higher Vitamin C

Pomegranate

Pomegranate provides 10.2 mg vs 0 mg in Atlantic Salmon (Cooked/Baked) (+10.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

Atlantic Salmon (Cooked/Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

83 kcal4% DV

Atlantic Salmon (Cooked/Baked)

206 kcal10% DV

Atlantic Salmon (Cooked/Baked) provides 206 kcal vs 83 kcal in Pomegranate (+123 kcal, +148%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Pomegranate

1.7 g3% DV

Atlantic Salmon (Cooked/Baked)

22.1 g44% DV

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 1.7 g in Pomegranate (+20.4 g, +1223%).

CarbohydratesPomegranate higher

Pomegranate

18.7 g7% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher carbohydrates (18.7 g vs 0 g).

Dietary FiberPomegranate higher

Pomegranate

4.0 g14% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher dietary fiber (4.0 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Pomegranate

1.2 g2% DV

Atlantic Salmon (Cooked/Baked)

12.4 g16% DV

Atlantic Salmon (Cooked/Baked) provides 12.4 g vs 1.2 g in Pomegranate (+11.2 g, +956%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher total sugars (13.7 g vs 0 g).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

10.2 mg11% DV

Atlantic Salmon (Cooked/Baked)

0 mg

Pomegranate has higher vitamin c (10.2 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

12 µg1% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (12 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

11 µg55% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (11 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0.60 mg4% DV

Atlantic Salmon (Cooked/Baked)

3.6 mg24% DV

Atlantic Salmon (Cooked/Baked) provides 3.6 mg vs 0.60 mg in Pomegranate (+2.9 mg, +492%).

Vitamin KPomegranate higher

Pomegranate

16 µg14% DV

Atlantic Salmon (Cooked/Baked)

0.1 µg

Pomegranate provides 16 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+16 µg, +16300%).

Folate (DFE)Pomegranate higher

Pomegranate

38 µg10% DV

Atlantic Salmon (Cooked/Baked)

29 µg7% DV

Pomegranate provides 38 µg vs 29 µg in Atlantic Salmon (Cooked/Baked) (+9.0 µg, +31%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.07 mg6% DV

Atlantic Salmon (Cooked/Baked)

0.23 mg19% DV

Atlantic Salmon (Cooked/Baked) provides 0.23 mg vs 0.07 mg in Pomegranate (+0.16 mg, +237%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.05 mg4% DV

Atlantic Salmon (Cooked/Baked)

0.14 mg10% DV

Atlantic Salmon (Cooked/Baked) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.05 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.29 mg2% DV

Atlantic Salmon (Cooked/Baked)

8.7 mg54% DV

Atlantic Salmon (Cooked/Baked) provides 8.7 mg vs 0.29 mg in Pomegranate (+8.4 mg, +2852%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.38 mg8% DV

Atlantic Salmon (Cooked/Baked)

1.7 mg33% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.38 mg in Pomegranate (+1.3 mg, +340%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.08 mg4% DV

Atlantic Salmon (Cooked/Baked)

0.64 mg38% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.08 mg in Pomegranate (+0.57 mg, +753%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

3.2 µg133% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (3.2 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Pomegranate

3.0 mg

Atlantic Salmon (Cooked/Baked)

60.0 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 60.0 mg vs 3.0 mg in Pomegranate (+57.0 mg, +1900%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Pomegranate

236 mg5% DV

Atlantic Salmon (Cooked/Baked)

384 mg8% DV

Atlantic Salmon (Cooked/Baked) provides 384 mg vs 236 mg in Pomegranate (+148 mg, +63%).

CalciumAtlantic Salmon (Cooked/Baked) higher

Pomegranate

10.0 mg1% DV

Atlantic Salmon (Cooked/Baked)

12.0 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 12.0 mg vs 10.0 mg in Pomegranate (+2.0 mg, +20%).

IronAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0.30 mg2% DV

Atlantic Salmon (Cooked/Baked)

0.80 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 0.80 mg vs 0.30 mg in Pomegranate (+0.50 mg, +167%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Pomegranate

12.0 mg3% DV

Atlantic Salmon (Cooked/Baked)

30.0 mg7% DV

Atlantic Salmon (Cooked/Baked) provides 30.0 mg vs 12.0 mg in Pomegranate (+18.0 mg, +150%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Pomegranate

36.0 mg3% DV

Atlantic Salmon (Cooked/Baked)

252 mg20% DV

Atlantic Salmon (Cooked/Baked) provides 252 mg vs 36.0 mg in Pomegranate (+216 mg, +600%).

ZincAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0.35 mg3% DV

Atlantic Salmon (Cooked/Baked)

0.64 mg6% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.35 mg in Pomegranate (+0.29 mg, +83%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0.12 g1% DV

Atlantic Salmon (Cooked/Baked)

2.5 g13% DV

Atlantic Salmon (Cooked/Baked) provides 2.5 g vs 0.12 g in Pomegranate (+2.4 g, +1983%).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

Atlantic Salmon (Cooked/Baked)154 g (1 fillet (154 g))

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

144 kcal7% DV

Atlantic Salmon (Cooked/Baked)

317 kcal16% DV

Atlantic Salmon (Cooked/Baked) provides 317 kcal vs 144 kcal in Pomegranate (+173 kcal, +120%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Pomegranate

2.9 g6% DV

Atlantic Salmon (Cooked/Baked)

34.0 g68% DV

Atlantic Salmon (Cooked/Baked) provides 34.0 g vs 2.9 g in Pomegranate (+31.1 g, +1071%).

CarbohydratesPomegranate higher

Pomegranate

32.5 g12% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher carbohydrates (32.5 g vs 0 g).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher dietary fiber (7.0 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Pomegranate

2.0 g3% DV

Atlantic Salmon (Cooked/Baked)

19.0 g24% DV

Atlantic Salmon (Cooked/Baked) provides 19.0 g vs 2.0 g in Pomegranate (+17.0 g, +834%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher total sugars (23.8 g vs 0 g).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

17.7 mg20% DV

Atlantic Salmon (Cooked/Baked)

0 mg

Pomegranate has higher vitamin c (17.7 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (18 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

17 µg85% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (17 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Pomegranate

1.0 mg7% DV

Atlantic Salmon (Cooked/Baked)

5.5 mg36% DV

Atlantic Salmon (Cooked/Baked) provides 5.5 mg vs 1.0 mg in Pomegranate (+4.4 mg, +424%).

Vitamin KPomegranate higher

Pomegranate

29 µg24% DV

Atlantic Salmon (Cooked/Baked)

0.2 µg

Pomegranate provides 29 µg vs 0.2 µg in Atlantic Salmon (Cooked/Baked) (+28 µg, +18430%).

Folate (DFE)Pomegranate higher

Pomegranate

66 µg17% DV

Atlantic Salmon (Cooked/Baked)

45 µg11% DV

Pomegranate provides 66 µg vs 45 µg in Atlantic Salmon (Cooked/Baked) (+21 µg, +48%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.12 mg10% DV

Atlantic Salmon (Cooked/Baked)

0.35 mg29% DV

Atlantic Salmon (Cooked/Baked) provides 0.35 mg vs 0.12 mg in Pomegranate (+0.23 mg, +199%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.09 mg7% DV

Atlantic Salmon (Cooked/Baked)

0.21 mg16% DV

Atlantic Salmon (Cooked/Baked) provides 0.21 mg vs 0.09 mg in Pomegranate (+0.12 mg, +127%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.51 mg3% DV

Atlantic Salmon (Cooked/Baked)

13.3 mg83% DV

Atlantic Salmon (Cooked/Baked) provides 13.3 mg vs 0.51 mg in Pomegranate (+12.8 mg, +2513%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.66 mg13% DV

Atlantic Salmon (Cooked/Baked)

2.6 mg51% DV

Atlantic Salmon (Cooked/Baked) provides 2.6 mg vs 0.66 mg in Pomegranate (+1.9 mg, +290%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.13 mg8% DV

Atlantic Salmon (Cooked/Baked)

0.99 mg58% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.13 mg in Pomegranate (+0.86 mg, +655%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

4.9 µg204% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.9 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Pomegranate

5.2 mg

Atlantic Salmon (Cooked/Baked)

92.4 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 92.4 mg vs 5.2 mg in Pomegranate (+87.2 mg, +1670%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Pomegranate

411 mg9% DV

Atlantic Salmon (Cooked/Baked)

591 mg13% DV

Atlantic Salmon (Cooked/Baked) provides 591 mg vs 411 mg in Pomegranate (+181 mg, +44%).

CalciumAtlantic Salmon (Cooked/Baked) higher

Pomegranate

17.4 mg1% DV

Atlantic Salmon (Cooked/Baked)

18.5 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 18.5 mg vs 17.4 mg in Pomegranate (+1.1 mg, +6%).

IronAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0.52 mg3% DV

Atlantic Salmon (Cooked/Baked)

1.2 mg7% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 mg vs 0.52 mg in Pomegranate (+0.71 mg, +136%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Pomegranate

20.9 mg5% DV

Atlantic Salmon (Cooked/Baked)

46.2 mg11% DV

Atlantic Salmon (Cooked/Baked) provides 46.2 mg vs 20.9 mg in Pomegranate (+25.3 mg, +121%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Pomegranate

62.6 mg5% DV

Atlantic Salmon (Cooked/Baked)

388 mg31% DV

Atlantic Salmon (Cooked/Baked) provides 388 mg vs 62.6 mg in Pomegranate (+325 mg, +520%).

ZincAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0.61 mg6% DV

Atlantic Salmon (Cooked/Baked)

0.99 mg9% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.61 mg in Pomegranate (+0.38 mg, +62%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0.21 g1% DV

Atlantic Salmon (Cooked/Baked)

3.9 g19% DV

Atlantic Salmon (Cooked/Baked) provides 3.9 g vs 0.21 g in Pomegranate (+3.6 g, +1744%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

Atlantic Salmon (Cooked/Baked)Amount per 100 kcal (49 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

Atlantic Salmon (Cooked/Baked)

101 kcal5% DV

Both Pomegranate and Atlantic Salmon (Cooked/Baked) provide similar amounts of calories (energy) (100 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Pomegranate

2.0 g4% DV

Atlantic Salmon (Cooked/Baked)

10.8 g22% DV

Atlantic Salmon (Cooked/Baked) provides 10.8 g vs 2.0 g in Pomegranate (+8.8 g, +440%).

CarbohydratesPomegranate higher

Pomegranate

22.4 g8% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher carbohydrates (22.4 g vs 0 g).

Dietary FiberPomegranate higher

Pomegranate

4.8 g17% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher dietary fiber (4.8 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Pomegranate

1.4 g2% DV

Atlantic Salmon (Cooked/Baked)

6.1 g8% DV

Atlantic Salmon (Cooked/Baked) provides 6.1 g vs 1.4 g in Pomegranate (+4.6 g, +331%).

Total SugarsPomegranate higher

Pomegranate

16.4 g33% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher total sugars (16.4 g vs 0 g).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

12.2 mg14% DV

Atlantic Salmon (Cooked/Baked)

0 mg

Pomegranate has higher vitamin c (12.2 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

5.9 µg1% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (5.9 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

5.4 µg27% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (5.4 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0.72 mg5% DV

Atlantic Salmon (Cooked/Baked)

1.7 mg12% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.72 mg in Pomegranate (+1.0 mg, +142%).

Vitamin KPomegranate higher

Pomegranate

20 µg16% DV

Atlantic Salmon (Cooked/Baked)

0.0 µg

Pomegranate provides 20 µg vs 0.0 µg in Atlantic Salmon (Cooked/Baked) (+20 µg, +40063%).

Folate (DFE)Pomegranate higher

Pomegranate

46 µg11% DV

Atlantic Salmon (Cooked/Baked)

14 µg4% DV

Pomegranate provides 46 µg vs 14 µg in Atlantic Salmon (Cooked/Baked) (+31 µg, +221%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.08 mg7% DV

Atlantic Salmon (Cooked/Baked)

0.11 mg9% DV

Both Pomegranate and Atlantic Salmon (Cooked/Baked) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.06 mg5% DV

Atlantic Salmon (Cooked/Baked)

0.07 mg5% DV

Both Pomegranate and Atlantic Salmon (Cooked/Baked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.35 mg2% DV

Atlantic Salmon (Cooked/Baked)

4.2 mg26% DV

Atlantic Salmon (Cooked/Baked) provides 4.2 mg vs 0.35 mg in Pomegranate (+3.9 mg, +1105%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.45 mg9% DV

Atlantic Salmon (Cooked/Baked)

0.81 mg16% DV

Atlantic Salmon (Cooked/Baked) provides 0.81 mg vs 0.45 mg in Pomegranate (+0.36 mg, +80%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.09 mg5% DV

Atlantic Salmon (Cooked/Baked)

0.31 mg18% DV

Atlantic Salmon (Cooked/Baked) provides 0.31 mg vs 0.09 mg in Pomegranate (+0.22 mg, +248%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

1.6 µg65% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (1.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Pomegranate

3.6 mg

Atlantic Salmon (Cooked/Baked)

29.4 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 29.4 mg vs 3.6 mg in Pomegranate (+25.8 mg, +717%).

PotassiumPomegranate higher

Pomegranate

283 mg6% DV

Atlantic Salmon (Cooked/Baked)

188 mg4% DV

Pomegranate provides 283 mg vs 188 mg in Atlantic Salmon (Cooked/Baked) (+95.0 mg, +51%).

CalciumPomegranate higher

Pomegranate

12.0 mg1% DV

Atlantic Salmon (Cooked/Baked)

5.9 mg

Pomegranate provides 12.0 mg vs 5.9 mg in Atlantic Salmon (Cooked/Baked) (+6.1 mg, +104%).

IronSimilar

Pomegranate

0.36 mg2% DV

Atlantic Salmon (Cooked/Baked)

0.39 mg2% DV

Both Pomegranate and Atlantic Salmon (Cooked/Baked) provide similar amounts of iron (0.36 mg).

MagnesiumSimilar

Pomegranate

14.4 mg3% DV

Atlantic Salmon (Cooked/Baked)

14.7 mg3% DV

Both Pomegranate and Atlantic Salmon (Cooked/Baked) provide similar amounts of magnesium (14.4 mg).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Pomegranate

43.2 mg3% DV

Atlantic Salmon (Cooked/Baked)

123 mg10% DV

Atlantic Salmon (Cooked/Baked) provides 123 mg vs 43.2 mg in Pomegranate (+80.3 mg, +186%).

ZincPomegranate higher

Pomegranate

0.42 mg4% DV

Atlantic Salmon (Cooked/Baked)

0.31 mg3% DV

Pomegranate provides 0.42 mg vs 0.31 mg in Atlantic Salmon (Cooked/Baked) (+0.11 mg, +34%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0.14 g1% DV

Atlantic Salmon (Cooked/Baked)

1.2 g6% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 g vs 0.14 g in Pomegranate (+1.1 g, +751%).

Nutrient

PomegranateNormalized to 300 kcal (361 g)

Atlantic Salmon (Cooked/Baked)Normalized to 300 kcal (146 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

Atlantic Salmon (Cooked/Baked)

301 kcal15% DV

Both Pomegranate and Atlantic Salmon (Cooked/Baked) provide similar amounts of calories (energy) (300 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Pomegranate

6.0 g12% DV

Atlantic Salmon (Cooked/Baked)

32.3 g65% DV

Atlantic Salmon (Cooked/Baked) provides 32.3 g vs 6.0 g in Pomegranate (+26.2 g, +435%).

CarbohydratesPomegranate higher

Pomegranate

67.5 g25% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher carbohydrates (67.5 g vs 0 g).

Dietary FiberPomegranate higher

Pomegranate

14.4 g52% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher dietary fiber (14.4 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Pomegranate

4.2 g5% DV

Atlantic Salmon (Cooked/Baked)

18.0 g23% DV

Atlantic Salmon (Cooked/Baked) provides 18.0 g vs 4.2 g in Pomegranate (+13.8 g, +327%).

Total SugarsPomegranate higher

Pomegranate

49.3 g99% DV

Atlantic Salmon (Cooked/Baked)

0 g

Pomegranate has higher total sugars (49.3 g vs 0 g).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

36.8 mg41% DV

Atlantic Salmon (Cooked/Baked)

0 mg

Pomegranate has higher vitamin c (36.8 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (18 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

16 µg80% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (16 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Pomegranate

2.2 mg14% DV

Atlantic Salmon (Cooked/Baked)

5.2 mg35% DV

Atlantic Salmon (Cooked/Baked) provides 5.2 mg vs 2.2 mg in Pomegranate (+3.0 mg, +139%).

Vitamin KPomegranate higher

Pomegranate

59 µg49% DV

Atlantic Salmon (Cooked/Baked)

0.1 µg

Pomegranate provides 59 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+59 µg, +40451%).

Folate (DFE)Pomegranate higher

Pomegranate

137 µg34% DV

Atlantic Salmon (Cooked/Baked)

42 µg11% DV

Pomegranate provides 137 µg vs 42 µg in Atlantic Salmon (Cooked/Baked) (+95 µg, +224%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.24 mg20% DV

Atlantic Salmon (Cooked/Baked)

0.33 mg27% DV

Atlantic Salmon (Cooked/Baked) provides 0.33 mg vs 0.24 mg in Pomegranate (+0.09 mg, +36%).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.19 mg15% DV

Atlantic Salmon (Cooked/Baked)

0.20 mg15% DV

Both Pomegranate and Atlantic Salmon (Cooked/Baked) provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

1.1 mg7% DV

Atlantic Salmon (Cooked/Baked)

12.6 mg79% DV

Atlantic Salmon (Cooked/Baked) provides 12.6 mg vs 1.1 mg in Pomegranate (+11.6 mg, +1094%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Pomegranate

1.4 mg27% DV

Atlantic Salmon (Cooked/Baked)

2.4 mg48% DV

Atlantic Salmon (Cooked/Baked) provides 2.4 mg vs 1.4 mg in Pomegranate (+1.1 mg, +78%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0.27 mg16% DV

Atlantic Salmon (Cooked/Baked)

0.93 mg55% DV

Atlantic Salmon (Cooked/Baked) provides 0.93 mg vs 0.27 mg in Pomegranate (+0.66 mg, +245%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Pomegranate

0 µg

Atlantic Salmon (Cooked/Baked)

4.6 µg193% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Pomegranate

10.8 mg

Atlantic Salmon (Cooked/Baked)

87.6 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 87.6 mg vs 10.8 mg in Pomegranate (+76.8 mg, +709%).

PotassiumPomegranate higher

Pomegranate

852 mg18% DV

Atlantic Salmon (Cooked/Baked)

561 mg12% DV

Pomegranate provides 852 mg vs 561 mg in Atlantic Salmon (Cooked/Baked) (+291 mg, +52%).

CalciumPomegranate higher

Pomegranate

36.1 mg3% DV

Atlantic Salmon (Cooked/Baked)

17.5 mg1% DV

Pomegranate provides 36.1 mg vs 17.5 mg in Atlantic Salmon (Cooked/Baked) (+18.6 mg, +106%).

IronAtlantic Salmon (Cooked/Baked) higher

Pomegranate

1.1 mg6% DV

Atlantic Salmon (Cooked/Baked)

1.2 mg6% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 mg vs 1.1 mg in Pomegranate (+0.08 mg, +8%).

MagnesiumSimilar

Pomegranate

43.3 mg10% DV

Atlantic Salmon (Cooked/Baked)

43.8 mg10% DV

Both Pomegranate and Atlantic Salmon (Cooked/Baked) provide similar amounts of magnesium (43.3 mg).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Pomegranate

130 mg10% DV

Atlantic Salmon (Cooked/Baked)

368 mg29% DV

Atlantic Salmon (Cooked/Baked) provides 368 mg vs 130 mg in Pomegranate (+238 mg, +183%).

ZincPomegranate higher

Pomegranate

1.3 mg11% DV

Atlantic Salmon (Cooked/Baked)

0.93 mg8% DV

Pomegranate provides 1.3 mg vs 0.93 mg in Atlantic Salmon (Cooked/Baked) (+0.33 mg, +35%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Pomegranate

0.43 g2% DV

Atlantic Salmon (Cooked/Baked)

3.7 g18% DV

Atlantic Salmon (Cooked/Baked) provides 3.7 g vs 0.43 g in Pomegranate (+3.2 g, +743%).

Pomegranate vs Atlantic Salmon (Cooked/Baked)

Pomegranate

Atlantic Salmon (Cooked/Baked)

Nutritional Takeaways

Comparison Summary