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  6. Pomegranate vs. Blueberry

Pomegranate vs. Blueberry — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and blueberries?

  • Pomegranate is richer in copper, folate, fiber, and vitamin B5, yet blueberries are richer in manganese.
  • Pomegranate's daily need coverage for copper is 11% higher.
  • Pomegranate has 6 times more folate than blueberries. Pomegranate has 38µg of folate, while blueberries have 6µg.
  • Blueberries contain 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" 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% 1% 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

All nutrients comparison - raw data values

Nutrient Pomegranate Blueberry DV% diff.
Copper 0.158mg 0.057mg 11%
Manganese 0.119mg 0.336mg 9%
Folate 38µg 6µg 8%
Fructose 4.97g 6%
Fiber 4g 2.4g 6%
Potassium 236mg 77mg 5%
Vitamin B5 0.377mg 0.124mg 5%
Phosphorus 36mg 12mg 3%
Vitamin B1 0.067mg 0.037mg 3%
Vitamin B6 0.075mg 0.052mg 2%
Vitamin K 16.4µg 19.3µg 2%
Zinc 0.35mg 0.16mg 2%
Protein 1.67g 0.74g 2%
Selenium 0.5µg 0.1µg 1%
Fats 1.17g 0.33g 1%
Vitamin C 10.2mg 9.7mg 1%
Vitamin B3 0.293mg 0.418mg 1%
Vitamin B2 0.053mg 0.041mg 1%
Calories 83kcal 57kcal 1%
Carbs 18.7g 14.49g 1%
Magnesium 12mg 6mg 1%
Net carbs 14.7g 12.09g N/A
Calcium 10mg 6mg 0%
Iron 0.3mg 0.28mg 0%
Sugar 13.67g 9.96g N/A
Starch 0.03g 0%
Sodium 3mg 1mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.6mg 0.57mg 0%
Choline 7.6mg 6mg 0%
Saturated fat 0.12g 0.028g 0%
Monounsaturated fat 0.093g 0.047g 0%
Polyunsaturated fat 0.079g 0.146g 0%
Tryptophan 0.003mg 0%
Threonine 0.02mg 0%
Isoleucine 0.023mg 0%
Leucine 0.044mg 0%
Lysine 0.013mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.026mg 0%
Valine 0.031mg 0%
Histidine 0.011mg 0%

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%

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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.