Blackberry vs. Pomegranate — In-Depth Nutrition Comparison
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How are blackberries and pomegranate different?
- Blackberries are higher than pomegranate in manganese, vitamin C, and fiber.
- Blackberries cover your daily need for manganese, 23% more than pomegranate.
- Blackberries contain 2 times more vitamin C than pomegranate. Blackberries contain 21mg of vitamin C, while pomegranate contains 10.2mg.
- Blackberries are lower in sugar.
Blackberries, raw and Pomegranates, raw types were used in this article.
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 more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +190% |
| Contains more IronIron | +106.7% |
| Contains more ZincZinc | +51.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +442.9% |
| Contains more PotassiumPotassium | +45.7% |
| Contains more PhosphorusPhosphorus | +63.6% |
| Contains more SeleniumSelenium | +25% |
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 CVitamin C | +105.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +95% |
| Contains more Vitamin B3Vitamin B3 | +120.5% |
| Contains more Vitamin KVitamin K | +20.7% |
| Contains more CholineCholine | +11.8% |
| Contains more Vitamin B1Vitamin B1 | +235% |
| Contains more Vitamin B2Vitamin B2 | +103.8% |
| Contains more Vitamin B5Vitamin B5 | +36.6% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more FolateFolate | +52% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.646mg | 0.119mg | 23% |
| Vitamin C | 21mg | 10.2mg | 12% |
| Fiber | 5.3g | 4g | 5% |
| Vitamin E | 1.17mg | 0.6mg | 4% |
| Iron | 0.62mg | 0.3mg | 4% |
| Vitamin B1 | 0.02mg | 0.067mg | 4% |
| Fructose | 2.4g | 3% | |
| Folate | 25µg | 38µg | 3% |
| Vitamin K | 19.8µg | 16.4µg | 3% |
| Carbs | 9.61g | 18.7g | 3% |
| Vitamin B6 | 0.03mg | 0.075mg | 3% |
| Vitamin B5 | 0.276mg | 0.377mg | 2% |
| Vitamin B3 | 0.646mg | 0.293mg | 2% |
| Vitamin B2 | 0.026mg | 0.053mg | 2% |
| Calories | 43kcal | 83kcal | 2% |
| Calcium | 29mg | 10mg | 2% |
| Potassium | 162mg | 236mg | 2% |
| Phosphorus | 22mg | 36mg | 2% |
| Zinc | 0.53mg | 0.35mg | 2% |
| Magnesium | 20mg | 12mg | 2% |
| Polyunsaturated fat | 0.28g | 0.079g | 1% |
| Fats | 0.49g | 1.17g | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Protein | 1.39g | 1.67g | 1% |
| Copper | 0.165mg | 0.158mg | 1% |
| Net carbs | 4.31g | 14.7g | N/A |
| Sugar | 4.88g | 13.67g | N/A |
| Sodium | 1mg | 3mg | 0% |
| Selenium | 0.4µg | 0.5µg | 0% |
| Choline | 8.5mg | 7.6mg | 0% |
| Saturated fat | 0.014g | 0.12g | 0% |
| Monounsaturated fat | 0.047g | 0.093g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more WaterWater | +13.1% |
| Contains more ProteinProtein | +20.1% |
| Contains more FatsFats | +138.8% |
| Contains more CarbsCarbs | +94.6% |
| Contains more OtherOther | +47.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains less Sat. FatSaturated fat | -88.3% |
| Contains more Poly. FatPolyunsaturated fat | +254.4% |
| Contains more Mono. FatMonounsaturated fat | +97.9% |
