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Cranberry vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between Cranberry and Pomegranate

  • Cranberry is richer in Manganese, yet Pomegranate is richer in Copper, Vitamin K, and Folate.
  • Daily need coverage for Copper from Pomegranate is 11% higher.
  • Cranberry contains 2 times more Manganese than Pomegranate. Cranberry contains 0.267mg of Manganese, while Pomegranate contains 0.119mg.
  • Cranberry contains less Sugar.

Food types used in this article are Cranberries, raw and Pomegranates, raw.

Infographic

Cranberry 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.
Contains less Sodium -33.3%
Contains more Manganese +124.4%
Contains more Calcium +25%
Contains more Iron +30.4%
Contains more Magnesium +100%
Contains more Phosphorus +227.3%
Contains more Potassium +195%
Contains more Zinc +288.9%
Contains more Copper +182.1%
Contains more Selenium +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains less Sodium -33.3%
Contains more Manganese +124.4%
Contains more Calcium +25%
Contains more Iron +30.4%
Contains more Magnesium +100%
Contains more Phosphorus +227.3%
Contains more Potassium +195%
Contains more Zinc +288.9%
Contains more Copper +182.1%
Contains more Selenium +400%

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 A +∞%
Contains more Vitamin E +120%
Contains more Vitamin C +37.3%
Contains more Vitamin B1 +458.3%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +190.1%
Contains more Vitamin B5 +27.8%
Contains more Vitamin B6 +31.6%
Contains more Folate +3700%
Contains more Choline +38.2%
Contains more Vitamin K +228%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 3% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Contains more Vitamin A +∞%
Contains more Vitamin E +120%
Contains more Vitamin C +37.3%
Contains more Vitamin B1 +458.3%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +190.1%
Contains more Vitamin B5 +27.8%
Contains more Vitamin B6 +31.6%
Contains more Folate +3700%
Contains more Choline +38.2%
Contains more Vitamin K +228%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +12%
Contains more Protein +263%
Contains more Fats +800%
Contains more Carbs +56.2%
Contains more Other +341.7%
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
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 +12%
Contains more Protein +263%
Contains more Fats +800%
Contains more Carbs +56.2%
Contains more Other +341.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +416.7%
Contains more Polyunsaturated fat +43.6%
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +416.7%
Contains more Polyunsaturated fat +43.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry Pomegranate
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Cranberry Pomegranate Opinion
Net carbs 8.37g 14.7g Pomegranate
Protein 0.46g 1.67g Pomegranate
Fats 0.13g 1.17g Pomegranate
Carbs 11.97g 18.7g Pomegranate
Calories 46kcal 83kcal Pomegranate
Fructose 0.67g Cranberry
Sugar 4.27g 13.67g Cranberry
Fiber 3.6g 4g Pomegranate
Calcium 8mg 10mg Pomegranate
Iron 0.23mg 0.3mg Pomegranate
Magnesium 6mg 12mg Pomegranate
Phosphorus 11mg 36mg Pomegranate
Potassium 80mg 236mg Pomegranate
Sodium 2mg 3mg Cranberry
Zinc 0.09mg 0.35mg Pomegranate
Copper 0.056mg 0.158mg Pomegranate
Manganese 0.267mg 0.119mg Cranberry
Selenium 0.1µg 0.5µg Pomegranate
Vitamin A 63IU 0IU Cranberry
Vitamin A RAE 3µg 0µg Cranberry
Vitamin E 1.32mg 0.6mg Cranberry
Vitamin C 14mg 10.2mg Cranberry
Vitamin B1 0.012mg 0.067mg Pomegranate
Vitamin B2 0.02mg 0.053mg Pomegranate
Vitamin B3 0.101mg 0.293mg Pomegranate
Vitamin B5 0.295mg 0.377mg Pomegranate
Vitamin B6 0.057mg 0.075mg Pomegranate
Folate 1µg 38µg Pomegranate
Choline 5.5mg 7.6mg Pomegranate
Vitamin K 5µg 16.4µg Pomegranate
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Saturated Fat 0.008g 0.12g Cranberry
Monounsaturated Fat 0.018g 0.093g Pomegranate
Polyunsaturated fat 0.055g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
10%
Cranberry
15%
Pomegranate
Minerals Daily Need Coverage Score
8%
Cranberry
14%
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?
Cranberry
Cranberry is lower in Sugar (difference - 9.4g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.