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Pomegranate vs. Rose hip — In-Depth Nutrition Comparison

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How are Pomegranate and Rose hip different?

  • Pomegranate is higher in Folate, however, Rose hip is richer in Vitamin C, Fiber, Manganese, Vitamin E , Vitamin A RAE, Calcium, Magnesium, Iron, and Vitamin B2.
  • Daily need coverage for Vitamin C from Rose hip is 462% higher.
  • Pomegranate contains 13 times more Folate than Rose hip. While Pomegranate contains 38µg of Folate, Rose hip contains only 3µg.

Pomegranates, raw and Rose Hips, wild (Northern Plains Indians) are the varieties used in this article.

Infographic

Pomegranate vs Rose hip 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 less Sodium -25%
Contains more Zinc +40%
Contains more Copper +39.8%
Contains more Calcium +1590%
Contains more Iron +253.3%
Contains more Magnesium +475%
Contains more Phosphorus +69.4%
Contains more Potassium +81.8%
Contains more Manganese +757.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 40% 50% 27% 38% 1% 7% 38% 134% 0%
Contains less Sodium -25%
Contains more Zinc +40%
Contains more Copper +39.8%
Contains more Calcium +1590%
Contains more Iron +253.3%
Contains more Magnesium +475%
Contains more Phosphorus +69.4%
Contains more Potassium +81.8%
Contains more Manganese +757.1%

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 more Vitamin B1 +318.8%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +873.3%
Contains more Vitamin C +4076.5%
Contains more Vitamin B2 +213.2%
Contains more Vitamin B3 +343.7%
Contains more Vitamin B5 +112.2%
Contains more Vitamin K +57.9%
Equal in Vitamin B6 - 0.076
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
Contains more Vitamin B1 +318.8%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +873.3%
Contains more Vitamin C +4076.5%
Contains more Vitamin B2 +213.2%
Contains more Vitamin B3 +343.7%
Contains more Vitamin B5 +112.2%
Contains more Vitamin K +57.9%
Equal in Vitamin B6 - 0.076

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +244.1%
Contains more Water +32.9%
Contains more Carbs +104.4%
Contains more Other +122.6%
Equal in Protein - 1.6
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more Fats +244.1%
Contains more Water +32.9%
Contains more Carbs +104.4%
Contains more Other +122.6%
Equal in Protein - 1.6

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Rose hip Opinion
Net carbs 14.7g 14.12g Pomegranate
Protein 1.67g 1.6g Pomegranate
Fats 1.17g 0.34g Pomegranate
Carbs 18.7g 38.22g Rose hip
Calories 83kcal 162kcal Rose hip
Fructose 1.16g Rose hip
Sugar 13.67g 2.58g Rose hip
Fiber 4g 24.1g Rose hip
Calcium 10mg 169mg Rose hip
Iron 0.3mg 1.06mg Rose hip
Magnesium 12mg 69mg Rose hip
Phosphorus 36mg 61mg Rose hip
Potassium 236mg 429mg Rose hip
Sodium 3mg 4mg Pomegranate
Zinc 0.35mg 0.25mg Pomegranate
Copper 0.158mg 0.113mg Pomegranate
Manganese 0.119mg 1.02mg Rose hip
Selenium 0.5µg Pomegranate
Vitamin A 0IU 4345IU Rose hip
Vitamin A RAE 0µg 217µg Rose hip
Vitamin E 0.6mg 5.84mg Rose hip
Vitamin C 10.2mg 426mg Rose hip
Vitamin B1 0.067mg 0.016mg Pomegranate
Vitamin B2 0.053mg 0.166mg Rose hip
Vitamin B3 0.293mg 1.3mg Rose hip
Vitamin B5 0.377mg 0.8mg Rose hip
Vitamin B6 0.075mg 0.076mg Rose hip
Folate 38µg 3µg Pomegranate
Vitamin K 16.4µg 25.9µg Rose hip
Saturated Fat 0.12g Rose hip
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Rose hip
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
16%
Pomegranate
166%
Rose hip
Minerals Daily Need Coverage Score
14%
Pomegranate
38%
Rose hip

Comparison summary

Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 11.09g)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Rose hip
Rose hip is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.