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  6. Salmonberries vs. Pomegranate

Salmonberries vs. Pomegranate — In-Depth Nutrition Comparison

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Significant differences between Salmonberries and Pomegranate

  • Salmonberries have more Manganese, Vitamin E , and Vitamin A RAE, however, Pomegranate is richer in Copper, Fiber, and Folate.
  • Salmonberries covers your daily Manganese needs 43% more than Pomegranate.
  • Salmonberries contain less Sugar.

Specific food types used in this comparison are Salmonberries, raw (Alaska Native) and Pomegranates, raw.

Infographic

Salmonberries 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.
Salmonberries
Salmonberries
4
:
6
Pomegranate
Pomegranate
Contains more Calcium +30%
Contains more Iron +33.3%
Contains more Magnesium +25%
Contains more Manganese +824.4%
Contains more Phosphorus +33.3%
Contains more Potassium +114.5%
Contains less Sodium -78.6%
Contains more Zinc +25%
Contains more Copper +426.7%
Salmonberries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 11% 12% 10% 2% 8% 10% 144% 0%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +30%
Contains more Iron +33.3%
Contains more Magnesium +25%
Contains more Manganese +824.4%
Contains more Phosphorus +33.3%
Contains more Potassium +114.5%
Contains less Sodium -78.6%
Contains more Zinc +25%
Contains more Copper +426.7%

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.
Salmonberries
Salmonberries
5
:
7
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin E +168.3%
Contains more Vitamin B2 +17%
Contains more Vitamin B3 +59%
Contains more Vitamin C +10.9%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B5 +125.7%
Contains more Folate +123.5%
Contains more Vitamin K +10.8%
Equal in Vitamin B6 - 0.075
Salmonberries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 33% 0% 31% 11% 15% 9% 11% 18% 13% 0% 37%
Pomegranate
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 +168.3%
Contains more Vitamin B2 +17%
Contains more Vitamin B3 +59%
Contains more Vitamin C +10.9%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B5 +125.7%
Contains more Folate +123.5%
Contains more Vitamin K +10.8%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmonberries
Salmonberries
2
:
3
Pomegranate
Pomegranate
Contains more Water +13.2%
Contains more Protein +96.5%
Contains more Fats +254.5%
Contains more Carbs +86.1%
Equal in Other - 0.53
Salmonberries
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
Pomegranate
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 Water +13.2%
Contains more Protein +96.5%
Contains more Fats +254.5%
Contains more Carbs +86.1%
Equal in Other - 0.53

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Pomegranate Opinion
Net carbs 8.15g 14.7g Pomegranate
Protein 0.85g 1.67g Pomegranate
Fats 0.33g 1.17g Pomegranate
Carbs 10.05g 18.7g Pomegranate
Calories 47kcal 83kcal Pomegranate
Fructose 1.75g Salmonberries
Sugar 3.66g 13.67g Salmonberries
Fiber 1.9g 4g Pomegranate
Calcium 13mg 10mg Salmonberries
Iron 0.4mg 0.3mg Salmonberries
Magnesium 15mg 12mg Salmonberries
Phosphorus 27mg 36mg Pomegranate
Potassium 110mg 236mg Pomegranate
Sodium 14mg 3mg Pomegranate
Zinc 0.28mg 0.35mg Pomegranate
Copper 0.03mg 0.158mg Pomegranate
Manganese 1.1mg 0.119mg Salmonberries
Selenium 0.5µg Pomegranate
Vitamin A 496IU 0IU Salmonberries
Vitamin A RAE 50µg 0µg Salmonberries
Vitamin E 1.61mg 0.6mg Salmonberries
Vitamin C 9.2mg 10.2mg Pomegranate
Vitamin B1 0.041mg 0.067mg Pomegranate
Vitamin B2 0.062mg 0.053mg Salmonberries
Vitamin B3 0.466mg 0.293mg Salmonberries
Vitamin B5 0.167mg 0.377mg Pomegranate
Vitamin B6 0.078mg 0.075mg Salmonberries
Folate 17µg 38µg Pomegranate
Vitamin K 14.8µg 16.4µg Pomegranate
Saturated Fat 0.12g Salmonberries
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
Salmonberries 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
17%
Salmonberries
16%
Pomegranate
Minerals Daily Need Coverage Score
21%
Salmonberries
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 10.01g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 0)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $1)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 11mg)
Which food is richer in minerals?
?
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.

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.