Salmon vs. Pomegranate Juice
Nutrition comparison of Salmon and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and pomegranate juice:
- Both pomegranate juice and salmon are high in potassium.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pomegranate juice contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and pomegranate juice has 57% less calories than salmon - pomegranate juice has 54 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to pomegranate juice per calorie. Salmon has a macronutrient ratio of 67:0:33 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Pomegranate Juice | |
|---|---|---|
| Protein | 67% | 1% |
| Carbohydrates | ~ | 94% |
| Fat | 33% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Pomegranate juice and salmon contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 135 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both pomegranate juice and salmon are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and pomegranate juice are low in trans fat - salmon has 0.03g of trans fat per 100 grams and pomegranate juice does not contain significant amounts.
cholesterol
Pomegranate juice has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and pomegranate juice does not contain significant amounts.
Vitamins
Vitamin C
Pomegranate juice and salmon contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than pomegranate juice - salmon has 35ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than pomegranate juice - salmon has 435iu of Vitamin D per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and salmon contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Pomegranate juice and salmon contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pomegranate juice contains more folate.
| Salmon | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.08 MG | 0.015 MG |
| Riboflavin | 0.105 MG | 0.015 MG |
| Niacin | 7.995 MG | 0.233 MG |
| Pantothenic acid | 1.03 MG | 0.285 MG |
| Vitamin B6 | 0.611 MG | 0.04 MG |
| Folate | 4 UG | 24 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Pomegranate juice and salmon contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Pomegranate juice and salmon contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both pomegranate juice and salmon are high in potassium. Salmon has 71% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both salmon and pomegranate juice contain significant amounts of linoleic acid.
| Salmon | Pomegranate Juice | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.05 G |
| Total | 0.085 G | 0.05 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Salmon g
()
|
Daily Values (%) |
Pomegranate Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pomegranate juice or salmon contain more calories in 100 grams?Salmon is high in calories and pomegranate juice has 60% less calories than salmon - pomegranate juice has 54 calories in 100g and salmon has 127 calories.
Is pomegranate juice or salmon better for protein?
Salmon is a fantastic source of protein and it has 135 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and salmon has 20.5g of protein.
Does pomegranate juice or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and salmon has no carbs..
Does pomegranate juice or salmon contain more potassium?
Both pomegranate juice and salmon are high in potassium. Salmon has 70% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and salmon has 366mg of potassium.