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Raspberry vs Pomegranate - 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.
Raspberry Pomegranate
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
Raspberry Pomegranate
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
18
Raspberry
14
Pomegranate
Mineral Summary Score
10
Raspberry
10
Pomegranate

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 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%
Contains more Potassium +56.3%
Contains more Copper +75.6%
Contains more Phosphorus +24.1%

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 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%
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%

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
7%
Raspberry
10%
Pomegranate
Carbohydrates
12%
Raspberry
19%
Pomegranate
Fats
3%
Raspberry
5%
Pomegranate

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