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  6. Cranberries vs. Pomegranate

Cranberries vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between cranberries and pomegranate?

  • Pomegranate has less vitamin C than cranberries.
  • Cranberries' daily need coverage for vitamin C is 12% higher.

We used Cranberry, low bush or lingenberry, raw (Alaska Native) and Pomegranates, raw types in this comparison.

Infographic

Cranberries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +160%
Contains more IronIron +33.3%
Contains less SodiumSodium -100%
Contains more PhosphorusPhosphorus +71.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +105.9%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B1Vitamin B1 +235%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 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 WaterWater +11.3%
Contains more ProteinProtein +317.5%
Contains more FatsFats +134%
Contains more CarbsCarbs +53.3%
Contains more OtherOther +165%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberries Pomegranate
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cranberries Pomegranate DV% diff.
Copper 0.158mg 18%
Fiber 4g 16%
Vitamin K 16.4µg 14%
Vitamin C 21mg 10.2mg 12%
Folate 38µg 10%
Vitamin B5 0.377mg 8%
Potassium 236mg 7%
Vitamin B6 0.075mg 6%
Manganese 0.119mg 5%
Vitamin B1 0.02mg 0.067mg 4%
Vitamin E 0.6mg 4%
Protein 0.4g 1.67g 3%
Magnesium 12mg 3%
Zinc 0.35mg 3%
Vitamin B2 0.08mg 0.053mg 2%
Phosphorus 21mg 36mg 2%
Calcium 26mg 10mg 2%
Carbs 12.2g 18.7g 2%
Choline 7.6mg 1%
Saturated fat 0.12g 1%
Calories 55kcal 83kcal 1%
Polyunsaturated fat 0.079g 1%
Vitamin B3 0.4mg 0.293mg 1%
Selenium 0.5µg 1%
Iron 0.4mg 0.3mg 1%
Fats 0.5g 1.17g 1%
Net carbs 12.2g 14.7g N/A
Sugar 13.67g N/A
Sodium 3mg 0%
Monounsaturated fat 0.093g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
8%
Cranberries
15%
Pomegranate
Minerals Daily Need Coverage Score
3%
Cranberries
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 Cholesterol?
Cranberries
Cranberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 45)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $1)

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.