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Pomegranate vs Blueberry - In-Depth Nutrition Comparison

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What are the main differences between Pomegranate and Blueberry?

  • Pomegranate is richer in Copper, Folate, Fiber, and Vitamin B5, yet Blueberry is richer in Manganese.
  • Pomegranate's daily need coverage for Copper is 11% higher.
  • Pomegranate has 6 times more Folate than Blueberry. Pomegranate has 38µg of Folate, while Blueberry has 6µg.
  • Blueberry contains less Sugar.

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

Infographic

Pomegranate vs Blueberry 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
Pomegranate
Pomegranate
7
:
1
Blueberry
Blueberry
Contains more Calcium +66.7%
Contains more Potassium +206.5%
Contains more Magnesium +100%
Contains more Copper +177.2%
Contains more Zinc +118.8%
Contains more Phosphorus +200%
Contains less Sodium -66.7%
Equal in Iron - 0.28
Pomegranate
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Blueberry
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 7% 5% 19% 5% 6% 1%
Contains more Calcium +66.7%
Contains more Potassium +206.5%
Contains more Magnesium +100%
Contains more Copper +177.2%
Contains more Zinc +118.8%
Contains more Phosphorus +200%
Contains less Sodium -66.7%
Equal in Iron - 0.28

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
Pomegranate
Pomegranate
7
:
3
Blueberry
Blueberry
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +44.2%
Contains more Folate +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.7%
Contains more Vitamin K +17.7%
Equal in Vitamin C - 9.7
Equal in Vitamin E - 0.57
Pomegranate
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%
Blueberry
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 4% 12% 0% 10% 10% 8% 8% 12% 0% 49% 5%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +44.2%
Contains more Folate +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.7%
Contains more Vitamin K +17.7%
Equal in Vitamin C - 9.7
Equal in Vitamin E - 0.57

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
12
Blueberry
Mineral Summary Score
15
Pomegranate
7
Blueberry

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
4%
Blueberry
Carbohydrates
19%
Pomegranate
14%
Blueberry
Fats
5%
Pomegranate
2%
Blueberry

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 Blueberry
Rich in minerals ok
Rich in vitamins ok
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Blueberry
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 is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 3.71g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 53)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pomegranate Blueberry Opinion
Calories 83 57 Pomegranate
Protein 1.67 0.74 Pomegranate
Fats 1.17 0.33 Pomegranate
Vitamin C 10.2 9.7 Pomegranate
Net carbs 14.699999809265137 12.09000015258789 Pomegranate
Carbs 18.7 14.49 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.28 Pomegranate
Calcium 10 6 Pomegranate
Potassium 236 77 Pomegranate
Magnesium 12 6 Pomegranate
Sugar 13.67 9.96 Blueberry
Fiber 4 2.4 Pomegranate
Copper 0.158 0.057 Pomegranate
Zinc 0.35 0.16 Pomegranate
Starch 0.03 Blueberry
Phosphorus 36 12 Pomegranate
Sodium 3 1 Blueberry
Vitamin A 0 54 Blueberry
Vitamin E 0.6 0.57 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.037 Pomegranate
Vitamin B2 0.053 0.041 Pomegranate
Vitamin B3 0.293 0.418 Blueberry
Vitamin B5 0.377 0.124 Pomegranate
Vitamin B6 0.075 0.052 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 19.3 Blueberry
Folate 38 6 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.028 Blueberry
Monounsaturated Fat 0.093 0.047 Pomegranate
Polyunsaturated fat 0.079 0.146 Blueberry
Tryptophan 0.003 Blueberry
Threonine 0.02 Blueberry
Isoleucine 0.023 Blueberry
Leucine 0.044 Blueberry
Lysine 0.013 Blueberry
Methionine 0.012 Blueberry
Phenylalanine 0.026 Blueberry
Valine 0.031 Blueberry
Histidine 0.011 Blueberry
Fructose 4.97 Blueberry

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.