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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

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%

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%

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.