Cranberry juice vs. Pomegranate — In-Depth Nutrition Comparison
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How are cranberry juice and pomegranate different?
- Cranberry juice is richer in vitamin C, while pomegranate is higher in copper, fiber, vitamin K, folate, potassium, vitamin B5, vitamin B6, vitamin B1, and phosphorus.
- Cranberry juice covers your daily need for vitamin C, 36% more than pomegranate.
Cranberry juice cocktail, bottled 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 less SodiumSodium | -33.3% |
| Contains more MagnesiumMagnesium | +1100% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +1585.7% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +1480% |
| Contains more ZincZinc | +1066.7% |
| Contains more PhosphorusPhosphorus | +3500% |
| Contains more ManganeseManganese | +147.9% |
| Contains more SeleniumSelenium | +150% |
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 | +314.7% |
| Contains more Vitamin EVitamin E | +172.7% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +614.6% |
| Contains more Vitamin B5Vitamin B5 | +625% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +1540% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +590.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0.1 g
Carbs:
13.52 g
Water:
86.17 g
Other:
0.21 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +1070% |
| Contains more CarbsCarbs | +38.3% |
| Contains more OtherOther | +152.4% |
~equal in
Water
~77.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.009 g
Monounsaturated fat:
Mono. Fat
0.019 g
Polyunsaturated fat:
Poly. Fat
0.059 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 | -92.5% |
| Contains more Mono. FatMonounsaturated fat | +389.5% |
| Contains more Poly. FatPolyunsaturated fat | +33.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 42.3mg | 10.2mg | 36% |
| Fiber | 0g | 4g | 16% |
| Copper | 0.01mg | 0.158mg | 16% |
| Vitamin K | 1µg | 16.4µg | 13% |
| Folate | 0µg | 38µg | 10% |
| Potassium | 14mg | 236mg | 7% |
| Vitamin B5 | 0.052mg | 0.377mg | 7% |
| Vitamin B1 | 0mg | 0.067mg | 6% |
| Vitamin B6 | 0mg | 0.075mg | 6% |
| Fructose | 4.97g | 6% | |
| Phosphorus | 1mg | 36mg | 5% |
| Vitamin B2 | 0mg | 0.053mg | 4% |
| Magnesium | 1mg | 12mg | 3% |
| Iron | 0.1mg | 0.3mg | 3% |
| Zinc | 0.03mg | 0.35mg | 3% |
| Protein | 0g | 1.67g | 3% |
| Vitamin E | 0.22mg | 0.6mg | 3% |
| Manganese | 0.048mg | 0.119mg | 3% |
| Carbs | 13.52g | 18.7g | 2% |
| Fats | 0.1g | 1.17g | 2% |
| Vitamin B3 | 0.041mg | 0.293mg | 2% |
| Choline | 1.1mg | 7.6mg | 1% |
| Saturated fat | 0.009g | 0.12g | 1% |
| Calories | 54kcal | 83kcal | 1% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Calcium | 3mg | 10mg | 1% |
| Net carbs | 13.52g | 14.7g | N/A |
| Sugar | 11.87g | 13.67g | N/A |
| Sodium | 2mg | 3mg | 0% |
| Monounsaturated fat | 0.019g | 0.093g | 0% |
| Polyunsaturated fat | 0.059g | 0.079g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
15%
Minerals Daily Need Coverage Score
2%
14%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry juice is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Cranberry juice contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cranberry juice is lower in Saturated fat (difference - 0.111g)
Which food is lower in glycemic index?
Cranberry juice is lower in glycemic index (difference - 59)
Which food is cheaper?
Cranberry juice is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)