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  6. Cranberry vs. Pomegranate

Cranberry vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between Cranberry and Pomegranate?

  • Pomegranate has less Vitamin C than Cranberry.
  • Cranberry's 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

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.
Cranberry
Cranberry
3
:
7
Pomegranate
Pomegranate
Contains more Calcium +160%
Contains more Iron +33.3%
Contains more Phosphorus +71.4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +160%
Contains more Iron +33.3%
Contains more Phosphorus +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.
Cranberry
Cranberry
4
:
8
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin C +105.9%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B1 +235%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Pomegranate
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 C +105.9%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B1 +235%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Pomegranate
Pomegranate
Contains more Water +11.3%
Contains more Protein +317.5%
Contains more Fats +134%
Contains more Carbs +53.3%
Contains more Other +165%
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Pomegranate
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 +11.3%
Contains more Protein +317.5%
Contains more Fats +134%
Contains more Carbs +53.3%
Contains more Other +165%

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 Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cranberry Pomegranate Opinion
Net carbs 12.2g 14.7g Pomegranate
Protein 0.4g 1.67g Pomegranate
Fats 0.5g 1.17g Pomegranate
Carbs 12.2g 18.7g Pomegranate
Calories 55kcal 83kcal Pomegranate
Sugar 13.67g Cranberry
Fiber 4g Pomegranate
Calcium 26mg 10mg Cranberry
Iron 0.4mg 0.3mg Cranberry
Magnesium 12mg Pomegranate
Phosphorus 21mg 36mg Pomegranate
Potassium 236mg Pomegranate
Sodium 3mg Cranberry
Zinc 0.35mg Pomegranate
Copper 0.158mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0.5µg Pomegranate
Vitamin A 90IU 0IU Cranberry
Vitamin E 0.6mg Pomegranate
Vitamin C 21mg 10.2mg Cranberry
Vitamin B1 0.02mg 0.067mg Pomegranate
Vitamin B2 0.08mg 0.053mg Cranberry
Vitamin B3 0.4mg 0.293mg Cranberry
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.075mg Pomegranate
Folate 38µg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g Cranberry
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 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

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
9%
Cranberry
16%
Pomegranate
Minerals Daily Need Coverage Score
3%
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 - 13.67g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.12g)
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)

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. Cranberry - 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.