Pomegranate vs. Salmonberries — In-Depth Nutrition Comparison
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Significant differences between Pomegranate and Salmonberries
- Pomegranate has more Copper, Fiber, and Folate, however, Salmonberries are richer in Manganese, Vitamin E , and Vitamin A RAE.
- Salmonberries covers your daily Manganese needs 43% more than Pomegranate.
- Salmonberries have 5 times less Copper than Pomegranate. Pomegranate has 0.158mg of Copper, while Salmonberries have 0.03mg.
- Salmonberries contain less Sugar.
Specific food types used in this comparison are Pomegranates, raw and Salmonberries, raw (Alaska Native).
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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Phosphorus
+33.3%
Contains
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Potassium
+114.5%
Contains
less
Sodium
-78.6%
Contains
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Zinc
+25%
Contains
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Copper
+426.7%
Contains
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Calcium
+30%
Contains
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Iron
+33.3%
Contains
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Magnesium
+25%
Contains
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Manganese
+824.4%
Contains
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Phosphorus
+33.3%
Contains
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Potassium
+114.5%
Contains
less
Sodium
-78.6%
Contains
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Zinc
+25%
Contains
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Copper
+426.7%
Contains
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Calcium
+30%
Contains
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Iron
+33.3%
Contains
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Magnesium
+25%
Contains
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Manganese
+824.4%
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 C
+10.9%
Contains
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Vitamin B1
+63.4%
Contains
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Vitamin B5
+125.7%
Contains
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Folate
+123.5%
Contains
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Vitamin K
+10.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+168.3%
Contains
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Vitamin B2
+17%
Contains
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Vitamin B3
+59%
Equal in Vitamin C - 9.2
Equal in Vitamin B6 - 0.078
Equal in Vitamin K - 14.8
Contains
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Vitamin C
+10.9%
Contains
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Vitamin B1
+63.4%
Contains
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Vitamin B5
+125.7%
Contains
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Folate
+123.5%
Contains
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Vitamin K
+10.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+168.3%
Contains
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Vitamin B2
+17%
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Vitamin B3
+59%
Equal in Vitamin C - 9.2
Equal in Vitamin B6 - 0.078
Equal in Vitamin K - 14.8
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+96.5%
Contains
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Fats
+254.5%
Contains
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Carbs
+86.1%
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Water
+13.2%
Equal in Other - 0.56
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.85 g
Fats:
0.33 g
Carbs:
10.05 g
Water:
88.21 g
Other:
0.56 g
Contains
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Protein
+96.5%
Contains
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Fats
+254.5%
Contains
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Carbs
+86.1%
Contains
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Water
+13.2%
Equal in Other - 0.56
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 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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| Lower in Sodium |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.7g | 8.15g |
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| Protein | 1.67g | 0.85g |
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| Fats | 1.17g | 0.33g |
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| Carbs | 18.7g | 10.05g |
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| Calories | 83kcal | 47kcal |
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| Fructose | 1.75g |
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| Sugar | 13.67g | 3.66g |
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| Fiber | 4g | 1.9g |
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| Calcium | 10mg | 13mg |
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| Iron | 0.3mg | 0.4mg |
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| Magnesium | 12mg | 15mg |
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| Phosphorus | 36mg | 27mg |
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| Potassium | 236mg | 110mg |
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| Sodium | 3mg | 14mg |
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| Zinc | 0.35mg | 0.28mg |
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| Copper | 0.158mg | 0.03mg |
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| Manganese | 0.119mg | 1.1mg |
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| Selenium | 0.5µg |
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| Vitamin A | 0IU | 496IU |
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| Vitamin A RAE | 0µg | 50µg |
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| Vitamin E | 0.6mg | 1.61mg |
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| Vitamin C | 10.2mg | 9.2mg |
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| Vitamin B1 | 0.067mg | 0.041mg |
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| Vitamin B2 | 0.053mg | 0.062mg |
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| Vitamin B3 | 0.293mg | 0.466mg |
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| Vitamin B5 | 0.377mg | 0.167mg |
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| Vitamin B6 | 0.075mg | 0.078mg |
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| Folate | 38µg | 17µg |
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| Vitamin K | 16.4µg | 14.8µg |
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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
16%
17%
Minerals Daily Need Coverage Score
14%
21%
Comparison summary
Which food is lower in Sugar?
Salmonberries is lower in Sugar (difference - 10.01g)
Which food is lower in Cholesterol?
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Salmonberries is lower in glycemic index (difference - 0)
Which food is cheaper?
Salmonberries is cheaper (difference - $1)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 11mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.