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Pomegranate vs. Boysenberry — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and boysenberries

  • Pomegranate has more copper, vitamin C, and vitamin K; however, boysenberries are higher in manganese, iron, folate, and fiber.
  • Boysenberries cover your daily need for manganese, 19% more than pomegranate.
  • Pomegranate has 3 times more vitamin C than boysenberries. While pomegranate has 10.2mg of vitamin C, boysenberries have only 3.1mg.
  • Boysenberries have less sugar.

These are the specific foods used in this comparison Pomegranates, raw and Boysenberries, frozen, unsweetened.

Infographic

Pomegranate vs Boysenberry 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 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
Contains more PotassiumPotassium +69.8%
Contains more CopperCopper +97.5%
Contains more ZincZinc +59.1%
Contains more PhosphorusPhosphorus +33.3%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +170%
Contains more IronIron +183.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +359.7%

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.
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 10% 1% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
Contains more Vitamin CVitamin C +229%
Contains more Vitamin B1Vitamin B1 +26.4%
Contains more Vitamin B2Vitamin B2 +43.2%
Contains more Vitamin B5Vitamin B5 +50.8%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more Vitamin KVitamin K +110.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +45%
Contains more Vitamin B3Vitamin B3 +161.8%
Contains more FolateFolate +65.8%
Contains more CholineCholine +34.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Boysenberry DV% diff.
Manganese 0.119mg 0.547mg 19%
Copper 0.158mg 0.08mg 9%
Vitamin C 10.2mg 3.1mg 8%
Vitamin K 16.4µg 7.8µg 7%
Iron 0.3mg 0.85mg 7%
Folate 38µg 63µg 6%
Fiber 4g 5.3g 5%
Vitamin B5 0.377mg 0.25mg 3%
Vitamin B3 0.293mg 0.767mg 3%
Potassium 236mg 139mg 3%
Vitamin E 0.6mg 0.87mg 2%
Calories 83kcal 50kcal 2%
Carbs 18.7g 12.19g 2%
Calcium 10mg 27mg 2%
Phosphorus 36mg 27mg 1%
Protein 1.67g 1.1g 1%
Saturated fat 0.12g 0.009g 1%
Magnesium 12mg 16mg 1%
Selenium 0.5µg 0.2µg 1%
Vitamin B1 0.067mg 0.053mg 1%
Vitamin B2 0.053mg 0.037mg 1%
Fats 1.17g 0.26g 1%
Vitamin B6 0.075mg 0.056mg 1%
Zinc 0.35mg 0.22mg 1%
Net carbs 14.7g 6.89g N/A
Sugar 13.67g 6.89g N/A
Sodium 3mg 1mg 0%
Vitamin A 0µg 3µg 0%
Choline 7.6mg 10.2mg 0%
Monounsaturated fat 0.093g 0.025g 0%
Polyunsaturated fat 0.079g 0.148g 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
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 g
Contains more ProteinProtein +51.8%
Contains more FatsFats +350%
Contains more CarbsCarbs +53.4%
Contains more WaterWater +10.2%
~equal in Other ~0.55g

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
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Mono. FatMonounsaturated fat +272%
Contains less Sat. FatSaturated fat -92.5%
Contains more Poly. FatPolyunsaturated fat +87.3%

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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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.