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Pomegranate vs. Blackberry — In-Depth Nutrition Comparison

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How are pomegranate and blackberry different?

  • Blackberry is higher than pomegranate in manganese, vitamin C, and fiber.
  • Blackberry covers your daily need for manganese 23% more than pomegranate.
  • Pomegranate contains 3 times more Sugar than blackberry. Pomegranate contains 13.67g of Sugar, while blackberry contains 4.88g.
  • Blackberry is lower in sugar.

Pomegranates, raw and Blackberries, raw types were used in this article.

Infographic

Pomegranate vs Blackberry 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more PotassiumPotassium +45.7%
Contains more PhosphorusPhosphorus +63.6%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +190%
Contains more IronIron +106.7%
Contains more ZincZinc +51.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +442.9%
~equal in Copper ~0.165mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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% 13% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +52%
Contains more Vitamin CVitamin C +105.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +95%
Contains more Vitamin B3Vitamin B3 +120.5%
Contains more Vitamin KVitamin K +20.7%
Contains more CholineCholine +11.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +20.1%
Contains more FatsFats +138.8%
Contains more CarbsCarbs +94.6%
Contains more OtherOther +47.2%
Contains more WaterWater +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
4% 14% 82%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated Fat +97.9%
Contains less Sat. FatSaturated Fat -88.3%
Contains more Poly. FatPolyunsaturated fat +254.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Blackberry
Lower in Sugar ok
Lower in Sodium 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

All nutrients comparison - raw data values

Nutrient Pomegranate Blackberry Opinion
Calories 83kcal 43kcal Pomegranate
Protein 1.67g 1.39g Pomegranate
Fats 1.17g 0.49g Pomegranate
Vitamin C 10.2mg 21mg Blackberry
Net carbs 14.7g 4.31g Pomegranate
Carbs 18.7g 9.61g Pomegranate
Magnesium 12mg 20mg Blackberry
Calcium 10mg 29mg Blackberry
Potassium 236mg 162mg Pomegranate
Iron 0.3mg 0.62mg Blackberry
Sugar 13.67g 4.88g Blackberry
Fiber 4g 5.3g Blackberry
Copper 0.158mg 0.165mg Blackberry
Zinc 0.35mg 0.53mg Blackberry
Phosphorus 36mg 22mg Pomegranate
Sodium 3mg 1mg Blackberry
Vitamin A 0IU 214IU Blackberry
Vitamin A 0µg 11µg Blackberry
Vitamin E 0.6mg 1.17mg Blackberry
Manganese 0.119mg 0.646mg Blackberry
Selenium 0.5µg 0.4µg Pomegranate
Vitamin B1 0.067mg 0.02mg Pomegranate
Vitamin B2 0.053mg 0.026mg Pomegranate
Vitamin B3 0.293mg 0.646mg Blackberry
Vitamin B5 0.377mg 0.276mg Pomegranate
Vitamin B6 0.075mg 0.03mg Pomegranate
Vitamin K 16.4µg 19.8µg Blackberry
Folate 38µg 25µg Pomegranate
Choline 7.6mg 8.5mg Blackberry
Saturated Fat 0.12g 0.014g Blackberry
Monounsaturated Fat 0.093g 0.047g Pomegranate
Polyunsaturated fat 0.079g 0.28g Blackberry
Fructose 2.4g Blackberry

Which food is preferable for your diet?

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

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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
15%
Pomegranate
17%
Blackberry
Minerals Daily Need Coverage Score
14%
Pomegranate
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 8.79g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.