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Rose hip vs. Pomegranate — In-Depth Nutrition Comparison

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How are Rose hip and Pomegranate different?

  • Rose hip is higher in Vitamin C, Fiber, Manganese, Vitamin E , Vitamin A RAE, Calcium, Magnesium, Iron, and Vitamin B2, however, Pomegranate is richer in Folate.
  • Daily need coverage for Vitamin C from Rose hip is 462% higher.

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

Infographic

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

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 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%
Contains more Vitamin B1 +318.8%
Contains more Folate +1166.7%
Equal in Vitamin B6 - 0.075
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%
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%
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%
Contains more Vitamin B1 +318.8%
Contains more Folate +1166.7%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rose hip Pomegranate
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 Rose hip Pomegranate Opinion
Net carbs 14.12g 14.7g Pomegranate
Protein 1.6g 1.67g Pomegranate
Fats 0.34g 1.17g Pomegranate
Carbs 38.22g 18.7g Rose hip
Calories 162kcal 83kcal Rose hip
Fructose 1.16g Rose hip
Sugar 2.58g 13.67g Rose hip
Fiber 24.1g 4g Rose hip
Calcium 169mg 10mg Rose hip
Iron 1.06mg 0.3mg Rose hip
Magnesium 69mg 12mg Rose hip
Phosphorus 61mg 36mg Rose hip
Potassium 429mg 236mg Rose hip
Sodium 4mg 3mg Pomegranate
Zinc 0.25mg 0.35mg Pomegranate
Copper 0.113mg 0.158mg Pomegranate
Manganese 1.02mg 0.119mg Rose hip
Selenium 0.5µg Pomegranate
Vitamin A 4345IU 0IU Rose hip
Vitamin A RAE 217µg 0µg Rose hip
Vitamin E 5.84mg 0.6mg Rose hip
Vitamin C 426mg 10.2mg Rose hip
Vitamin B1 0.016mg 0.067mg Pomegranate
Vitamin B2 0.166mg 0.053mg Rose hip
Vitamin B3 1.3mg 0.293mg Rose hip
Vitamin B5 0.8mg 0.377mg Rose hip
Vitamin B6 0.076mg 0.075mg Rose hip
Folate 3µg 38µg Pomegranate
Vitamin K 25.9µg 16.4µg 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
Rose hip Pomegranate
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
166%
Rose hip
16%
Pomegranate
Minerals Daily Need Coverage Score
38%
Rose hip
14%
Pomegranate

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