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Pomegranate vs Raspberry - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Raspberry
Raspberry contains less Sugars (difference - 9.25g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 42)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.3)
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 Raspberry
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 Raspberry
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
18
Raspberry
Mineral Summary Score
10
Pomegranate
10
Raspberry

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 +56.3%
Contains more Copper +75.6%
Contains more Phosphorus +24.1%
Contains more Iron +130%
Contains more Calcium +150%
Contains more Magnesium +83.3%
Contains more Zinc +20%
Contains less Sodium -66.7%
Contains more Potassium +56.3%
Contains more Copper +75.6%
Contains more Phosphorus +24.1%
Contains more Iron +130%
Contains more Calcium +150%
Contains more Magnesium +83.3%
Contains more Zinc +20%
Contains less Sodium -66.7%

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 +109.4%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +36.4%
Contains more Vitamin K +110.3%
Contains more Vitamin C +156.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +36.4%
Contains more Vitamin K +110.3%
Contains more Vitamin C +156.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin B3 +104.1%

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
7%
Raspberry
Carbohydrates
19%
Pomegranate
12%
Raspberry
Fats
5%
Pomegranate
3%
Raspberry

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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 Raspberry Opinion
Calories 83 52 Pomegranate
Protein 1.67 1.2 Pomegranate
Fats 1.17 0.65 Pomegranate
Vitamin C 10.2 26.2 Raspberry
Carbs 18.7 11.94 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.69 Raspberry
Calcium 10 25 Raspberry
Potassium 236 151 Pomegranate
Magnesium 12 22 Raspberry
Sugars 13.67 4.42 Pomegranate
Fiber 4 6.5 Raspberry
Copper 0.158 0.09 Pomegranate
Zinc 0.35 0.42 Raspberry
Starch 0 Raspberry
Phosphorus 36 29 Pomegranate
Sodium 3 1 Raspberry
Vitamin A 0 33 Raspberry
Vitamin E 0.6 0.87 Raspberry
Vitamin D 0 0
Vitamin B1 0.067 0.032 Pomegranate
Vitamin B2 0.053 0.038 Pomegranate
Vitamin B3 0.293 0.598 Raspberry
Vitamin B5 0.377 0.329 Pomegranate
Vitamin B6 0.075 0.055 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 7.8 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.019 Raspberry
Monounsaturated Fat 0.093 0.064 Pomegranate
Polyunsaturated fat 0.079 0.375 Raspberry
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.