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Cherry vs Pomegranate - In-Depth Nutrition Comparison

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How are Cherry and Pomegranate different?

  • Pomegranate has more Vitamin K, Fiber, Folate, Vitamin A RAE, and Copper than Cherry.
  • Daily need coverage for Vitamin K from Pomegranate is 12% higher.
  • Cherry has less Sugar.

Cherries, sour, red, raw and Pomegranates, raw are the varieties used in this article.

Infographic

Cherry 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 +60%
Contains more Magnesium +33.3%
Contains more Phosphorus +140%
Contains more Potassium +36.4%
Contains more Zinc +250%
Contains more Copper +51.9%
Equal in Iron - 0.3
Equal in Sodium - 3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 12% 7% 7% 16% 1% 3% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +60%
Contains more Magnesium +33.3%
Contains more Phosphorus +140%
Contains more Potassium +36.4%
Contains more Zinc +250%
Contains more Copper +51.9%
Equal in Iron - 0.3
Equal in Sodium - 3

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
Cherry
2
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +36.5%
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +163.6%
Contains more Vitamin B6 +70.5%
Contains more Folate +375%
Contains more Vitamin K +681%
Equal in Vitamin C - 10.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 6%
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 B3 +36.5%
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +163.6%
Contains more Vitamin B6 +70.5%
Contains more Folate +375%
Contains more Vitamin K +681%
Equal in Vitamin C - 10.2

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.
Cherry Pomegranate
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cherry Pomegranate Opinion
Net carbs 10.58g 14.7g Pomegranate
Protein 1g 1.67g Pomegranate
Fats 0.3g 1.17g Pomegranate
Carbs 12.18g 18.7g Pomegranate
Calories 50kcal 83kcal Pomegranate
Starch g g
Fructose 3.51g g Cherry
Sugar 8.49g 13.67g Cherry
Fiber 1.6g 4g Pomegranate
Calcium 16mg 10mg Cherry
Iron 0.32mg 0.3mg Cherry
Magnesium 9mg 12mg Pomegranate
Phosphorus 15mg 36mg Pomegranate
Potassium 173mg 236mg Pomegranate
Sodium 3mg 3mg
Zinc 0.1mg 0.35mg Pomegranate
Copper 0.104mg 0.158mg Pomegranate
Vitamin A 1283IU 0IU Cherry
Vitamin E 0.07mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 10.2mg Pomegranate
Vitamin B1 0.03mg 0.067mg Pomegranate
Vitamin B2 0.04mg 0.053mg Pomegranate
Vitamin B3 0.4mg 0.293mg Cherry
Vitamin B5 0.143mg 0.377mg Pomegranate
Vitamin B6 0.044mg 0.075mg Pomegranate
Folate 8µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 16.4µg Pomegranate
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 0.068g 0.12g Cherry
Monounsaturated Fat 0.082g 0.093g Pomegranate
Polyunsaturated fat 0.09g 0.079g Cherry

Which food is preferable for your diet?

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

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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
14
Cherry
16
Pomegranate
Mineral Summary Score
10
Cherry
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
6%
Cherry
10%
Pomegranate
Carbohydrates
12%
Cherry
19%
Pomegranate
Fats
1%
Cherry
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Cherry
Cherry is lower in Sugar (difference - 5.18g)
Which food is lower in Saturated Fat?
Cherry
Cherry is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 22)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.