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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 of Manganese 23% more than Pomegranate.
  • Pomegranate contains 3 times more Sugar than Blackberry. Pomegranate contains 13.67g of Sugar, while Blackberry contains 4.88g.

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

Infographic

Pomegranate vs Blackberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +63.6%
Contains more Potassium +45.7%
Contains more Calcium +190%
Contains more Iron +106.7%
Contains more Magnesium +66.7%
Contains less Sodium -66.7%
Contains more Zinc +51.4%
Equal in Copper - 0.165
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Contains more Phosphorus +63.6%
Contains more Potassium +45.7%
Contains more Calcium +190%
Contains more Iron +106.7%
Contains more Magnesium +66.7%
Contains less Sodium -66.7%
Contains more Zinc +51.4%
Equal in Copper - 0.165

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 B1 +235%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +36.6%
Contains more Vitamin B6 +150%
Contains more Folate +52%
Contains more Vitamin A +∞%
Contains more Vitamin E +95%
Contains more Vitamin C +105.9%
Contains more Vitamin B3 +120.5%
Contains more Vitamin K +20.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B5 +36.6%
Contains more Vitamin B6 +150%
Contains more Folate +52%
Contains more Vitamin A +∞%
Contains more Vitamin E +95%
Contains more Vitamin C +105.9%
Contains more Vitamin B3 +120.5%
Contains more Vitamin K +20.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 14.7g 4.31g Pomegranate
Protein 1.67g 1.39g Pomegranate
Fats 1.17g 0.49g Pomegranate
Carbs 18.7g 9.61g Pomegranate
Calories 83kcal 43kcal Pomegranate
Starch g 0g Blackberry
Fructose g 2.4g Blackberry
Sugar 13.67g 4.88g Blackberry
Fiber 4g 5.3g Blackberry
Calcium 10mg 29mg Blackberry
Iron 0.3mg 0.62mg Blackberry
Magnesium 12mg 20mg Blackberry
Phosphorus 36mg 22mg Pomegranate
Potassium 236mg 162mg Pomegranate
Sodium 3mg 1mg Blackberry
Zinc 0.35mg 0.53mg Blackberry
Copper 0.158mg 0.165mg Blackberry
Vitamin A 0IU 214IU Blackberry
Vitamin E 0.6mg 1.17mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 21mg Blackberry
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
Folate 38µg 25µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 19.8µg Blackberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.014g Blackberry
Monounsaturated Fat 0.093g 0.047g Pomegranate
Polyunsaturated fat 0.079g 0.28g Blackberry

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Pomegranate
18
Blackberry
Mineral Summary Score
15
Pomegranate
17
Blackberry

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 food.
Protein
10%
Pomegranate
8%
Blackberry
Carbohydrates
19%
Pomegranate
10%
Blackberry
Fats
5%
Pomegranate
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.