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Loganberries vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between loganberries and pomegranate

  • Loganberries have more manganese, vitamin C, and fiber; however, pomegranate is higher in vitamin K.
  • Loganberries cover your daily need for manganese, 49% more than pomegranate.
  • Loganberries have 3 times more vitamin B3 than pomegranate. While loganberries have 0.84mg of vitamin B3, pomegranate has only 0.293mg.
  • Loganberries have less sugar.

These are the specific foods used in this comparison Loganberries, frozen and Pomegranates, raw.

Infographic

Loganberries 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 15% 7.8% 13% 24% 39% 9.3% 11% 0.13% 163% 1.1%
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 MagnesiumMagnesium +75%
Contains more CalciumCalcium +160%
Contains more IronIron +113.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +947.9%
Contains more PotassiumPotassium +62.8%
Contains more CopperCopper +35%
Contains more PhosphorusPhosphorus +38.5%
Contains more SeleniumSelenium +150%
~equal in Zinc ~0.35mg

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 51% 0.67% 17% 0% 13% 7.8% 16% 15% 15% 0% 20% 20% 4.6%
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 +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +45%
Contains more Vitamin B3Vitamin B3 +186.7%
Contains more CholineCholine +11.8%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin KVitamin K +110.3%
Contains more FolateFolate +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 1.52 g
Fats: 0.31 g
Carbs: 13.02 g
Water: 84.61 g
Other: 0.54 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 FatsFats +277.4%
Contains more CarbsCarbs +43.6%
~equal in Protein ~1.67g
~equal in Water ~77.93g
~equal in Other ~0.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 14% 81%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.176 g
41% 32% 27%
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 -90.8%
Contains more Poly. FatPolyunsaturated fat +122.8%
Contains more Mono. FatMonounsaturated fat +210%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Loganberries Pomegranate DV% diff.
Manganese 1.247mg 0.119mg 49%
Vitamin K 7.8µg 16.4µg 7%
Vitamin C 15.3mg 10.2mg 6%
Fiber 5.3g 4g 5%
Copper 0.117mg 0.158mg 5%
Iron 0.64mg 0.3mg 4%
Folate 26µg 38µg 3%
Vitamin B3 0.84mg 0.293mg 3%
Vitamin B5 0.244mg 0.377mg 3%
Potassium 145mg 236mg 3%
Vitamin E 0.87mg 0.6mg 2%
Calcium 26mg 10mg 2%
Magnesium 21mg 12mg 2%
Carbs 13.02g 18.7g 2%
Vitamin B6 0.065mg 0.075mg 1%
Vitamin B2 0.034mg 0.053mg 1%
Vitamin B1 0.05mg 0.067mg 1%
Calories 55kcal 83kcal 1%
Polyunsaturated fat 0.176g 0.079g 1%
Selenium 0.2µg 0.5µg 1%
Phosphorus 26mg 36mg 1%
Fats 0.31g 1.17g 1%
Protein 1.52g 1.67g 0%
Net carbs 7.72g 14.7g N/A
Sugar 7.7g 13.67g N/A
Zinc 0.34mg 0.35mg 0%
Sodium 1mg 3mg 0%
Vitamin A 2µg 0µg 0%
Choline 8.5mg 7.6mg 0%
Saturated fat 0.011g 0.12g 0%
Monounsaturated fat 0.03g 0.093g 0%

Which food is preferable for your diet?

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

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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
14%
Loganberries
15%
Pomegranate
Minerals Daily Need Coverage Score
28%
Loganberries
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Loganberries
Loganberries is lower in Sugar (difference - 5.97g)
Which food contains less Sodium?
Loganberries
Loganberries contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Loganberries
Loganberries is lower in Saturated fat (difference - 0.109g)
Which food is cheaper?
Loganberries
Loganberries is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Loganberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169088/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.