Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Blueberry

Pomegranate vs. Blueberry — In-Depth Nutrition Comparison

Compare

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
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" 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +206.5%
Contains more CopperCopper +177.2%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +182.4%
~equal in Iron ~0.28mg

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 32% 3.2% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more Vitamin B5Vitamin B5 +204%
Contains more Vitamin B6Vitamin B6 +44.2%
Contains more FolateFolate +533.3%
Contains more CholineCholine +26.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +42.7%
Contains more Vitamin KVitamin K +17.7%
~equal in Vitamin C ~9.7mg
~equal in Vitamin E ~0.57mg
~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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +125.7%
Contains more FatsFats +254.5%
Contains more CarbsCarbs +29.1%
Contains more OtherOther +130.4%
~equal in Water ~84.21g

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
13% 21% 66%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated Fat +97.9%
Contains less Sat. FatSaturated Fat -76.7%
Contains more Poly. FatPolyunsaturated fat +84.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Pomegranate Blueberry Opinion
Calories 83kcal 57kcal Pomegranate
Protein 1.67g 0.74g Pomegranate
Fats 1.17g 0.33g Pomegranate
Vitamin C 10.2mg 9.7mg Pomegranate
Net carbs 14.7g 12.09g Pomegranate
Carbs 18.7g 14.49g Pomegranate
Magnesium 12mg 6mg Pomegranate
Calcium 10mg 6mg Pomegranate
Potassium 236mg 77mg Pomegranate
Iron 0.3mg 0.28mg Pomegranate
Sugar 13.67g 9.96g Blueberry
Fiber 4g 2.4g Pomegranate
Copper 0.158mg 0.057mg Pomegranate
Zinc 0.35mg 0.16mg Pomegranate
Starch 0.03g Blueberry
Phosphorus 36mg 12mg Pomegranate
Sodium 3mg 1mg Blueberry
Vitamin A 0IU 54IU Blueberry
Vitamin A 0µg 3µg Blueberry
Vitamin E 0.6mg 0.57mg Pomegranate
Manganese 0.119mg 0.336mg Blueberry
Selenium 0.5µg 0.1µg Pomegranate
Vitamin B1 0.067mg 0.037mg Pomegranate
Vitamin B2 0.053mg 0.041mg Pomegranate
Vitamin B3 0.293mg 0.418mg Blueberry
Vitamin B5 0.377mg 0.124mg Pomegranate
Vitamin B6 0.075mg 0.052mg Pomegranate
Vitamin K 16.4µg 19.3µg Blueberry
Folate 38µg 6µg Pomegranate
Choline 7.6mg 6mg Pomegranate
Saturated Fat 0.12g 0.028g Blueberry
Monounsaturated Fat 0.093g 0.047g Pomegranate
Polyunsaturated fat 0.079g 0.146g Blueberry
Tryptophan 0.003mg Blueberry
Threonine 0.02mg Blueberry
Isoleucine 0.023mg Blueberry
Leucine 0.044mg Blueberry
Lysine 0.013mg Blueberry
Methionine 0.012mg Blueberry
Phenylalanine 0.026mg Blueberry
Valine 0.031mg Blueberry
Histidine 0.011mg Blueberry
Fructose 4.97g Blueberry

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

People also compare

Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs
Blueberry
Blueberry vs Blackberry
Blackberry
Blueberry
Blueberry vs Gooseberry
Gooseberry
Blueberry
Blueberry vs Mulberry
Mulberry

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
11%
Blueberry
Minerals Daily Need Coverage Score
14%
Pomegranate
10%
Blueberry

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)

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. 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.