Pomegranate vs. Cranberry — In-Depth Nutrition Comparison
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The main differences between Pomegranate and Cranberry
- Pomegranate is richer in Copper, Vitamin K, and Folate, yet Cranberry is richer in Manganese.
- Daily need coverage for Copper from Pomegranate is 11% higher.
- Pomegranate contains 38 times more Folate than Cranberry. Pomegranate contains 38µg of Folate, while Cranberry contains 1µg.
- Cranberry contains less Sugar.
Food types used in this article are Pomegranates, raw and Cranberries, 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
+25%
Contains
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Iron
+30.4%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+227.3%
Contains
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Potassium
+195%
Contains
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Zinc
+288.9%
Contains
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Copper
+182.1%
Contains
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Selenium
+400%
Contains
less
Sodium
-33.3%
Contains
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Manganese
+124.4%
Contains
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Calcium
+25%
Contains
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Iron
+30.4%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+227.3%
Contains
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Potassium
+195%
Contains
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Zinc
+288.9%
Contains
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Copper
+182.1%
Contains
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Selenium
+400%
Contains
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Sodium
-33.3%
Contains
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Manganese
+124.4%
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.
:
Contains
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Vitamin B1
+458.3%
Contains
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Vitamin B2
+165%
Contains
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Vitamin B3
+190.1%
Contains
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Vitamin B5
+27.8%
Contains
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Vitamin B6
+31.6%
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Folate
+3700%
Contains
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Vitamin K
+228%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+120%
Contains
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Vitamin C
+37.3%
Contains
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Vitamin B1
+458.3%
Contains
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Vitamin B2
+165%
Contains
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Vitamin B3
+190.1%
Contains
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Vitamin B5
+27.8%
Contains
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Vitamin B6
+31.6%
Contains
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Folate
+3700%
Contains
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Vitamin K
+228%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+120%
Contains
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Vitamin C
+37.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+263%
Contains
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Fats
+800%
Contains
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Carbs
+56.2%
Contains
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Other
+341.7%
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Water
+12%
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
Contains
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Protein
+263%
Contains
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Fats
+800%
Contains
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Carbs
+56.2%
Contains
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Other
+341.7%
Contains
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Water
+12%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+416.7%
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Polyunsaturated fat
+43.6%
Contains
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Saturated Fat
-93.3%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.008 g
Monounsaturated Fat:
0.018 g
Polyunsaturated fat:
0.055 g
Contains
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Monounsaturated Fat
+416.7%
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Polyunsaturated fat
+43.6%
Contains
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Saturated Fat
-93.3%
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.7g | 8.37g |
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| Protein | 1.67g | 0.46g |
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| Fats | 1.17g | 0.13g |
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| Carbs | 18.7g | 11.97g |
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| Calories | 83kcal | 46kcal |
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| Fructose | 0.67g |
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| Sugar | 13.67g | 4.27g |
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| Fiber | 4g | 3.6g |
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| Calcium | 10mg | 8mg |
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| Iron | 0.3mg | 0.23mg |
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| Magnesium | 12mg | 6mg |
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| Phosphorus | 36mg | 11mg |
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| Potassium | 236mg | 80mg |
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| Sodium | 3mg | 2mg |
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| Zinc | 0.35mg | 0.09mg |
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| Copper | 0.158mg | 0.056mg |
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| Manganese | 0.119mg | 0.267mg |
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| Selenium | 0.5µg | 0.1µg |
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| Vitamin A | 0IU | 63IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.6mg | 1.32mg |
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| Vitamin C | 10.2mg | 14mg |
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| Vitamin B1 | 0.067mg | 0.012mg |
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| Vitamin B2 | 0.053mg | 0.02mg |
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| Vitamin B3 | 0.293mg | 0.101mg |
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| Vitamin B5 | 0.377mg | 0.295mg |
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| Vitamin B6 | 0.075mg | 0.057mg |
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| Folate | 38µg | 1µg |
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| Vitamin K | 16.4µg | 5µg |
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| Tryptophan | 0.003mg |
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| Threonine | 0.028mg |
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| Isoleucine | 0.033mg |
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| Leucine | 0.053mg |
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| Lysine | 0.039mg |
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| Methionine | 0.003mg |
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| Phenylalanine | 0.036mg |
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| Valine | 0.045mg |
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| Histidine | 0.018mg |
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| Saturated Fat | 0.12g | 0.008g |
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| Monounsaturated Fat | 0.093g | 0.018g |
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| Polyunsaturated fat | 0.079g | 0.055g |
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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
16%
11%
Minerals Daily Need Coverage Score
14%
8%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry is lower in Sugar (difference - 9.4g)
Which food contains less Sodium?
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Cranberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Cranberry is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)