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Pomegranate vs Blackberry - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (difference - 8.79g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 42)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Blackberry
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Pomegranate
20
Blackberry
Mineral Summary Score
10
Pomegranate
11
Blackberry

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +45.7%
Contains more Phosphorus +63.6%
Contains more Iron +106.7%
Contains more Calcium +190%
Contains more Magnesium +66.7%
Contains more Zinc +51.4%
Contains less Sodium -66.7%
Equal in Copper - 0.165
Contains more Potassium +45.7%
Contains more Phosphorus +63.6%
Contains more Iron +106.7%
Contains more Calcium +190%
Contains more Magnesium +66.7%
Contains more Zinc +51.4%
Contains less Sodium -66.7%
Equal in Copper - 0.165

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +36.6%
Contains more Vitamin B6 +150%
Contains more Vitamin C +105.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +95%
Contains more Vitamin B3 +120.5%
Contains more Vitamin K +20.7%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +36.6%
Contains more Vitamin B6 +150%
Contains more Vitamin C +105.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +95%
Contains more Vitamin B3 +120.5%
Contains more Vitamin K +20.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Pomegranate
8%
Blackberry
Carbohydrates
19%
Pomegranate
10%
Blackberry
Fats
5%
Pomegranate
2%
Blackberry

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Blackberry Opinion
Calories 83 43 Pomegranate
Protein 1.67 1.39 Pomegranate
Fats 1.17 0.49 Pomegranate
Vitamin C 10.2 21 Blackberry
Carbs 18.7 9.61 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.62 Blackberry
Calcium 10 29 Blackberry
Potassium 236 162 Pomegranate
Magnesium 12 20 Blackberry
Sugars 13.67 4.88 Pomegranate
Fiber 4 5.3 Blackberry
Copper 0.158 0.165 Blackberry
Zinc 0.35 0.53 Blackberry
Starch 0 Blackberry
Phosphorus 36 22 Pomegranate
Sodium 3 1 Blackberry
Vitamin A 0 214 Blackberry
Vitamin E 0.6 1.17 Blackberry
Vitamin D 0 0
Vitamin B1 0.067 0.02 Pomegranate
Vitamin B2 0.053 0.026 Pomegranate
Vitamin B3 0.293 0.646 Blackberry
Vitamin B5 0.377 0.276 Pomegranate
Vitamin B6 0.075 0.03 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 19.8 Blackberry
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.014 Blackberry
Monounsaturated Fat 0.093 0.047 Pomegranate
Polyunsaturated fat 0.079 0.28 Blackberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.