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Cherry vs. Pomegranate — In-Depth Nutrition Comparison

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How are Cherry and Pomegranate different?

  • Cherry is higher in Vitamin A RAE, however, Pomegranate is richer in Vitamin K, Fiber, Folate, and Copper.
  • Daily need coverage for Vitamin K from Pomegranate is 12% higher.
  • Cherry has less Sugar.

Cherries, sour, red, raw and Pomegranates, raw are the varieties used in this article.

Infographic

Cherry 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.
Contains more Calcium +60%
Contains more Magnesium +33.3%
Contains more Phosphorus +140%
Contains more Potassium +36.4%
Contains more Zinc +250%
Contains more Copper +51.9%
Contains more Selenium +∞%
Equal in Iron - 0.3
Equal in Sodium - 3
Equal in Manganese - 0.119
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 12% 7% 7% 16% 1% 3% 35% 15% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +60%
Contains more Magnesium +33.3%
Contains more Phosphorus +140%
Contains more Potassium +36.4%
Contains more Zinc +250%
Contains more Copper +51.9%
Contains more Selenium +∞%
Equal in Iron - 0.3
Equal in Sodium - 3
Equal in Manganese - 0.119

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.
Cherry
2
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +36.5%
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +163.6%
Contains more Vitamin B6 +70.5%
Contains more Folate +375%
Contains more Vitamin K +681%
Equal in Vitamin C - 10.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 6%
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 B3 +36.5%
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +163.6%
Contains more Vitamin B6 +70.5%
Contains more Folate +375%
Contains more Vitamin K +681%
Equal in Vitamin C - 10.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.5%
Contains more Protein +67%
Contains more Fats +290%
Contains more Carbs +53.5%
Contains more Other +35.9%
Equal in Water - 77.93
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 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 Water +10.5%
Contains more Protein +67%
Contains more Fats +290%
Contains more Carbs +53.5%
Contains more Other +35.9%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.3%
Contains more Polyunsaturated fat +13.9%
Contains more Monounsaturated Fat +13.4%
28% 34% 38%
Saturated Fat: 0.068 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.09 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -43.3%
Contains more Polyunsaturated fat +13.9%
Contains more Monounsaturated Fat +13.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cherry Pomegranate Opinion
Net carbs 10.58g 14.7g Pomegranate
Protein 1g 1.67g Pomegranate
Fats 0.3g 1.17g Pomegranate
Carbs 12.18g 18.7g Pomegranate
Calories 50kcal 83kcal Pomegranate
Fructose 3.51g Cherry
Sugar 8.49g 13.67g Cherry
Fiber 1.6g 4g Pomegranate
Calcium 16mg 10mg Cherry
Iron 0.32mg 0.3mg Cherry
Magnesium 9mg 12mg Pomegranate
Phosphorus 15mg 36mg Pomegranate
Potassium 173mg 236mg Pomegranate
Sodium 3mg 3mg
Zinc 0.1mg 0.35mg Pomegranate
Copper 0.104mg 0.158mg Pomegranate
Manganese 0.112mg 0.119mg Pomegranate
Selenium 0µg 0.5µg Pomegranate
Vitamin A 1283IU 0IU Cherry
Vitamin A RAE 64µg 0µg Cherry
Vitamin E 0.07mg 0.6mg Pomegranate
Vitamin C 10mg 10.2mg Pomegranate
Vitamin B1 0.03mg 0.067mg Pomegranate
Vitamin B2 0.04mg 0.053mg Pomegranate
Vitamin B3 0.4mg 0.293mg Cherry
Vitamin B5 0.143mg 0.377mg Pomegranate
Vitamin B6 0.044mg 0.075mg Pomegranate
Folate 8µg 38µg Pomegranate
Vitamin K 2.1µg 16.4µg Pomegranate
Saturated Fat 0.068g 0.12g Cherry
Monounsaturated Fat 0.082g 0.093g Pomegranate
Polyunsaturated fat 0.09g 0.079g Cherry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cherry 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
14%
Cherry
16%
Pomegranate
Minerals Daily Need Coverage Score
10%
Cherry
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Cherry
Cherry is lower in Sugar (difference - 5.18g)
Which food is lower in Saturated Fat?
Cherry
Cherry is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 22)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.