Mulberry vs. Pomegranate — In-Depth Nutrition Comparison
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What are the main differences between mulberries and pomegranate?
- Mulberries are richer in vitamin C and iron, yet pomegranate is richer in copper, fiber, folate, and vitamin K.
- Mulberries' daily need coverage for vitamin C is 29% higher.
- Mulberries have 6 times more iron than pomegranate. Mulberries have 1.85mg of iron, while pomegranate has 0.3mg.
- Mulberries contain less sugar.
We used Mulberries, raw and Pomegranates, raw types in this comparison.
Infographic
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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 more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +290% |
| Contains more IronIron | +516.7% |
| Contains more SeleniumSelenium | +20% |
| Contains more PotassiumPotassium | +21.6% |
| Contains more CopperCopper | +163.3% |
| Contains more ZincZinc | +191.7% |
| Contains less SodiumSodium | -70% |
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 CVitamin C | +256.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +45% |
| Contains more Vitamin B2Vitamin B2 | +90.6% |
| Contains more Vitamin B3Vitamin B3 | +111.6% |
| Contains more CholineCholine | +61.8% |
| Contains more Vitamin B1Vitamin B1 | +131% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +110.3% |
| Contains more FolateFolate | +533.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.44 g
Fats:
0.39 g
Carbs:
9.8 g
Water:
87.68 g
Other:
0.69 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more WaterWater | +12.5% |
| Contains more OtherOther | +30.2% |
| Contains more ProteinProtein | +16% |
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +90.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.041 g
Polyunsaturated fat:
Poly. Fat
0.207 g
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 | -77.5% |
| Contains more Poly. FatPolyunsaturated fat | +162% |
| Contains more Mono. FatMonounsaturated fat | +126.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 36.4mg | 10.2mg | 29% |
| Iron | 1.85mg | 0.3mg | 19% |
| Copper | 0.06mg | 0.158mg | 11% |
| Fiber | 1.7g | 4g | 9% |
| Folate | 6µg | 38µg | 8% |
| Vitamin B5 | 0.377mg | 8% | |
| Vitamin K | 7.8µg | 16.4µg | 7% |
| Manganese | 0.119mg | 5% | |
| Vitamin B2 | 0.101mg | 0.053mg | 4% |
| Vitamin B1 | 0.029mg | 0.067mg | 3% |
| Carbs | 9.8g | 18.7g | 3% |
| Calcium | 39mg | 10mg | 3% |
| Vitamin B3 | 0.62mg | 0.293mg | 2% |
| Calories | 43kcal | 83kcal | 2% |
| Zinc | 0.12mg | 0.35mg | 2% |
| Vitamin B6 | 0.05mg | 0.075mg | 2% |
| Vitamin E | 0.87mg | 0.6mg | 2% |
| Choline | 12.3mg | 7.6mg | 1% |
| Polyunsaturated fat | 0.207g | 0.079g | 1% |
| Magnesium | 18mg | 12mg | 1% |
| Potassium | 194mg | 236mg | 1% |
| Fats | 0.39g | 1.17g | 1% |
| Protein | 1.44g | 1.67g | 0% |
| Net carbs | 8.1g | 14.7g | N/A |
| Sugar | 8.1g | 13.67g | N/A |
| Phosphorus | 38mg | 36mg | 0% |
| Sodium | 10mg | 3mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.6µg | 0.5µg | 0% |
| Saturated fat | 0.027g | 0.12g | 0% |
| Monounsaturated fat | 0.041g | 0.093g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
15%
Minerals Daily Need Coverage Score
16%
14%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Mulberry is lower in Sugar (difference - 5.57g)
Which food is lower in Saturated fat?
Mulberry is lower in Saturated fat (difference - 0.093g)
Which food is lower in glycemic index?
Mulberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Mulberry is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.