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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
