Chokecherries vs. Pomegranate — In-Depth Nutrition Comparison
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A recap on differences between Chokecherries and Pomegranate
- Chokecherries are higher in Fiber, Vitamin K, and Vitamin B6, yet Pomegranate is higher in Vitamin C, Copper, and Folate.
- Chokecherries covers your daily Fiber needs 52% more than Pomegranate.
- Chokecherries contain 4 times more Calcium than Pomegranate. While Chokecherries contain 40mg of Calcium, Pomegranate contains only 10mg.
Food varieties used in this article are Chokecherries, raw, pitted (Shoshone Bannock) and Pomegranates, raw.
Infographic
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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
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Calcium
+300%
Contains
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Iron
+33.3%
Contains
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Magnesium
+75%
Contains
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Phosphorus
+25%
Contains
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Potassium
+30.9%
Contains
less
Sodium
-33.3%
Contains
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Manganese
+61.3%
Contains
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Selenium
+240%
Contains
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Zinc
+84.2%
Contains
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Copper
+132.4%
Contains
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Calcium
+300%
Contains
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Iron
+33.3%
Contains
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Magnesium
+75%
Contains
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Phosphorus
+25%
Contains
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Potassium
+30.9%
Contains
less
Sodium
-33.3%
Contains
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Manganese
+61.3%
Contains
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Selenium
+240%
Contains
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Zinc
+84.2%
Contains
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Copper
+132.4%
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+25%
Contains
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Vitamin B3
+129.4%
Contains
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Vitamin B6
+157.3%
Contains
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Vitamin K
+78.7%
Contains
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Vitamin C
+1357.1%
Contains
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Vitamin B1
+131%
Contains
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Vitamin B5
+14.2%
Contains
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Folate
+280%
Equal in Vitamin B2 - 0.053
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+25%
Contains
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Vitamin B3
+129.4%
Contains
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Vitamin B6
+157.3%
Contains
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Vitamin K
+78.7%
Contains
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Vitamin C
+1357.1%
Contains
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Vitamin B1
+131%
Contains
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Vitamin B5
+14.2%
Contains
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Folate
+280%
Equal in Vitamin B2 - 0.053
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+73.1%
Contains
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Carbs
+81.2%
Contains
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Other
+41.5%
Contains
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Fats
+19.4%
Contains
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Water
+26.7%
Protein:
2.89 g
Fats:
0.98 g
Carbs:
33.88 g
Water:
61.5 g
Other:
0.75 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Contains
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Protein
+73.1%
Contains
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Carbs
+81.2%
Contains
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Other
+41.5%
Contains
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Fats
+19.4%
Contains
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Water
+26.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.88g | 14.7g |
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| Protein | 2.89g | 1.67g |
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| Fats | 0.98g | 1.17g |
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| Carbs | 33.88g | 18.7g |
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| Calories | 156kcal | 83kcal |
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| Starch | 0.87g |
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| Fructose | 5.38g |
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| Sugar | 14.22g | 13.67g |
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| Fiber | 17g | 4g |
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| Calcium | 40mg | 10mg |
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| Iron | 0.4mg | 0.3mg |
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| Magnesium | 21mg | 12mg |
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| Phosphorus | 45mg | 36mg |
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| Potassium | 309mg | 236mg |
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| Sodium | 2mg | 3mg |
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| Zinc | 0.19mg | 0.35mg |
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| Copper | 0.068mg | 0.158mg |
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| Manganese | 0.192mg | 0.119mg |
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| Selenium | 1.7µg | 0.5µg |
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| Vitamin A | 43IU | 0IU |
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| Vitamin A RAE | 2µg | 0µg |
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| Vitamin E | 0.75mg | 0.6mg |
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| Vitamin C | 0.7mg | 10.2mg |
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| Vitamin B1 | 0.029mg | 0.067mg |
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| Vitamin B2 | 0.058mg | 0.053mg |
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| Vitamin B3 | 0.672mg | 0.293mg |
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| Vitamin B5 | 0.33mg | 0.377mg |
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| Vitamin B6 | 0.193mg | 0.075mg |
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| Folate | 10µg | 38µg |
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| Vitamin K | 29.3µg | 16.4µg |
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| Saturated Fat | 0.12g |
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| Monounsaturated Fat | 0.093g |
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| Polyunsaturated fat | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
17%
16%
Minerals Daily Need Coverage Score
15%
14%
Comparison summary
Which food is lower in Sugar?
Pomegranate is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Chokecherries contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Chokecherries is lower in glycemic index (difference - 0)
Which food is cheaper?
Chokecherries is cheaper (difference - $1)
Which food is richer in minerals?
Chokecherries is relatively richer in minerals
Which food is richer in vitamins?
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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.