Pomegranate vs. Blackberry juice — In-Depth Nutrition Comparison
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How are pomegranate and blackberry juice different?
- Pomegranate has more fiber and folate than blackberry juice.
- Daily need coverage for fiber for pomegranate is 16% higher.
- Pomegranate contains 4 times more folate than blackberry juice. While pomegranate contains 38µg of folate, blackberry juice contains only 10µg.
- Blackberry juice has less sugar.
Pomegranates, raw and Blackberry juice, canned are the varieties used in this article.
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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 PotassiumPotassium | +74.8% |
| Contains more CopperCopper | +38.6% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more CalciumCalcium | +20% |
| Contains more IronIron | +60% |
| Contains more ZincZinc | +17.1% |
| Contains less SodiumSodium | -66.7% |
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 B1Vitamin B1 | +235% |
| Contains more Vitamin B2Vitamin B2 | +194.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +257.1% |
| Contains more FolateFolate | +280% |
| Contains more CholineCholine | +15.2% |
| Contains more Vitamin CVitamin C | +10.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B3Vitamin B3 | +52.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 4g | 0.1g | 16% |
| Vitamin B5 | 0.377mg | 8% | |
| Folate | 38µg | 10µg | 7% |
| Manganese | 0.119mg | 5% | |
| Copper | 0.158mg | 0.114mg | 5% |
| Vitamin B6 | 0.075mg | 0.021mg | 4% |
| Carbs | 18.7g | 7.8g | 4% |
| Vitamin B1 | 0.067mg | 0.02mg | 4% |
| Phosphorus | 36mg | 12mg | 3% |
| Vitamin B2 | 0.053mg | 0.018mg | 3% |
| Potassium | 236mg | 135mg | 3% |
| Protein | 1.67g | 0.3g | 3% |
| Calories | 83kcal | 38kcal | 2% |
| Vitamin E | 0.6mg | 0.9mg | 2% |
| Polyunsaturated fat | 0.079g | 0.344g | 2% |
| Magnesium | 12mg | 21mg | 2% |
| Iron | 0.3mg | 0.48mg | 2% |
| Zinc | 0.35mg | 0.41mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin B3 | 0.293mg | 0.446mg | 1% |
| Vitamin C | 10.2mg | 11.3mg | 1% |
| Vitamin K | 16.4µg | 15.2µg | 1% |
| Fats | 1.17g | 0.6g | 1% |
| Net carbs | 14.7g | 7.7g | N/A |
| Calcium | 10mg | 12mg | 0% |
| Sugar | 13.67g | 7.7g | N/A |
| Sodium | 3mg | 1mg | 0% |
| Selenium | 0.5µg | 0.3µg | 0% |
| Choline | 7.6mg | 6.6mg | 0% |
| Saturated fat | 0.12g | 0.018g | 0% |
| Monounsaturated fat | 0.093g | 0.058g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.3 g
Fats:
0.6 g
Carbs:
7.8 g
Water:
90.9 g
Other:
0.4 g
| Contains more ProteinProtein | +456.7% |
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +139.7% |
| Contains more OtherOther | +32.5% |
| Contains more WaterWater | +16.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.344 g
| Contains more Mono. FatMonounsaturated fat | +60.3% |
| Contains less Sat. FatSaturated fat | -85% |
| Contains more Poly. FatPolyunsaturated fat | +335.4% |
