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Mulberry vs Pomegranate - In-Depth Nutrition Comparison

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What are the main differences between Mulberry and Pomegranate?

  • Mulberry is richer in Vitamin C and Iron, yet Pomegranate is richer in Copper, Fiber, Folate and Vitamin K.
  • Mulberry's daily need coverage for Vitamin C is 29% higher.
  • Mulberry has 6 times more Iron than Pomegranate. Mulberry has 1.85mg of Iron, while Pomegranate has 0.3mg.
  • Mulberry contains less Sugars.

We used Mulberries, raw and Pomegranates, raw types in this comparison.

Infographic

Mulberry vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +516.7%
Contains more Calcium +290%
Contains more Magnesium +50%
Contains more Potassium +21.6%
Contains more Copper +163.3%
Contains more Zinc +191.7%
Contains less Sodium -70%
Equal in Phosphorus - 36
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +516.7%
Contains more Calcium +290%
Contains more Magnesium +50%
Contains more Potassium +21.6%
Contains more Copper +163.3%
Contains more Zinc +191.7%
Contains less Sodium -70%
Equal in Phosphorus - 36

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +256.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin B2 +90.6%
Contains more Vitamin B3 +111.6%
Contains more Vitamin B1 +131%
Contains more Vitamin B6 +50%
Contains more Vitamin K +110.3%
Contains more Folate +533.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +256.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin B2 +90.6%
Contains more Vitamin B3 +111.6%
Contains more Vitamin B1 +131%
Contains more Vitamin B6 +50%
Contains more Vitamin K +110.3%
Contains more Folate +533.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Mulberry
16
Pomegranate
Mineral Summary Score
19
Mulberry
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Mulberry
10%
Pomegranate
Carbohydrates
10%
Mulberry
19%
Pomegranate
Fats
2%
Mulberry
5%
Pomegranate

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mulberry Pomegranate
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mulberry Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 7mg)
Which food contains less Sugars?
Mulberry
Mulberry contains less Sugars (difference - 5.57g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 42)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mulberry Pomegranate Opinion
Calories 43 83 Pomegranate
Protein 1.44 1.67 Pomegranate
Fats 0.39 1.17 Pomegranate
Vitamin C 36.4 10.2 Mulberry
Carbs 9.8 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 1.85 0.3 Mulberry
Calcium 39 10 Mulberry
Potassium 194 236 Pomegranate
Magnesium 18 12 Mulberry
Sugars 8.1 13.67 Mulberry
Fiber 1.7 4 Pomegranate
Copper 0.06 0.158 Pomegranate
Zinc 0.12 0.35 Pomegranate
Starch
Phosphorus 38 36 Mulberry
Sodium 10 3 Pomegranate
Vitamin A 25 0 Mulberry
Vitamin E 0.87 0.6 Mulberry
Vitamin D 0 0
Vitamin B1 0.029 0.067 Pomegranate
Vitamin B2 0.101 0.053 Mulberry
Vitamin B3 0.62 0.293 Mulberry
Vitamin B5 0.377 Pomegranate
Vitamin B6 0.05 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 7.8 16.4 Pomegranate
Folate 6 38 Pomegranate
Trans Fat 0 0
Saturated Fat 0.027 0.12 Mulberry
Monounsaturated Fat 0.041 0.093 Pomegranate
Polyunsaturated fat 0.207 0.079 Mulberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.