Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Blackberry vs Pomegranate - In-Depth Nutrition Comparison

Compare

How are Blackberry and Pomegranate different?

  • Blackberry is higher than Pomegranate in Manganese, Vitamin C, and Fiber.
  • Blackberry covers your daily need of Manganese 23% more than Pomegranate.
  • Blackberry contains 2 times more Vitamin C than Pomegranate. Blackberry contains 21mg of Vitamin C, while Pomegranate contains 10.2mg.
  • Blackberry is lower in Sugar.

Blackberries, raw and Pomegranates, raw types were used in this article.

Infographic

Blackberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +190%
Contains more Iron +106.7%
Contains more Magnesium +66.7%
Contains less Sodium -66.7%
Contains more Zinc +51.4%
Contains more Phosphorus +63.6%
Contains more Potassium +45.7%
Equal in Copper - 0.158
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +190%
Contains more Iron +106.7%
Contains more Magnesium +66.7%
Contains less Sodium -66.7%
Contains more Zinc +51.4%
Contains more Phosphorus +63.6%
Contains more Potassium +45.7%
Equal in Copper - 0.158

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 A +∞%
Contains more Vitamin E +95%
Contains more Vitamin C +105.9%
Contains more Vitamin B3 +120.5%
Contains more Vitamin K +20.7%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +36.6%
Contains more Vitamin B6 +150%
Contains more Folate +52%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 +95%
Contains more Vitamin C +105.9%
Contains more Vitamin B3 +120.5%
Contains more Vitamin K +20.7%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +36.6%
Contains more Vitamin B6 +150%
Contains more Folate +52%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blackberry Pomegranate
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Blackberry Pomegranate Opinion
Net carbs 4.31g 14.7g Pomegranate
Protein 1.39g 1.67g Pomegranate
Fats 0.49g 1.17g Pomegranate
Carbs 9.61g 18.7g Pomegranate
Calories 43kcal 83kcal Pomegranate
Starch 0g g Blackberry
Fructose 2.4g g Blackberry
Sugar 4.88g 13.67g Blackberry
Fiber 5.3g 4g Blackberry
Calcium 29mg 10mg Blackberry
Iron 0.62mg 0.3mg Blackberry
Magnesium 20mg 12mg Blackberry
Phosphorus 22mg 36mg Pomegranate
Potassium 162mg 236mg Pomegranate
Sodium 1mg 3mg Blackberry
Zinc 0.53mg 0.35mg Blackberry
Copper 0.165mg 0.158mg Blackberry
Vitamin A 214IU 0IU Blackberry
Vitamin E 1.17mg 0.6mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 10.2mg Blackberry
Vitamin B1 0.02mg 0.067mg Pomegranate
Vitamin B2 0.026mg 0.053mg Pomegranate
Vitamin B3 0.646mg 0.293mg Blackberry
Vitamin B5 0.276mg 0.377mg Pomegranate
Vitamin B6 0.03mg 0.075mg Pomegranate
Folate 25µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 16.4µg Blackberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.12g Blackberry
Monounsaturated Fat 0.047g 0.093g Pomegranate
Polyunsaturated fat 0.28g 0.079g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Blackberry
16
Pomegranate
Mineral Summary Score
17
Blackberry
15
Pomegranate

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 food.
Protein
8%
Blackberry
10%
Pomegranate
Carbohydrates
10%
Blackberry
19%
Pomegranate
Fats
2%
Blackberry
5%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 8.79g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.