Pomegranate vs. Cherry — In-Depth Nutrition Comparison
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How are Pomegranate and Cherry different?
- Pomegranate is higher in Vitamin K, Fiber, Folate, and Copper, however, Cherry is richer in Vitamin A RAE.
- Daily need coverage for Vitamin K from Pomegranate is 12% higher.
- Pomegranate contains 9 times more Vitamin E than Cherry. While Pomegranate contains 0.6mg of Vitamin E , Cherry contains only 0.07mg.
- Cherry has less Sugar.
Pomegranates, raw and Cherries, sour, red, raw 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
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Magnesium
+33.3%
Contains
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Phosphorus
+140%
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Potassium
+36.4%
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Zinc
+250%
Contains
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Copper
+51.9%
Contains
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Selenium
+∞%
Contains
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Calcium
+60%
Equal in Iron - 0.32
Equal in Sodium - 3
Equal in Manganese - 0.112
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+140%
Contains
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Potassium
+36.4%
Contains
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Zinc
+250%
Contains
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Copper
+51.9%
Contains
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Selenium
+∞%
Contains
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Calcium
+60%
Equal in Iron - 0.32
Equal in Sodium - 3
Equal in Manganese - 0.112
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
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Vitamin E
+757.1%
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Vitamin B1
+123.3%
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Vitamin B2
+32.5%
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Vitamin B5
+163.6%
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Vitamin B6
+70.5%
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Folate
+375%
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Vitamin K
+681%
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Vitamin A
+∞%
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Vitamin B3
+36.5%
Equal in Vitamin C - 10
Contains
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Vitamin E
+757.1%
Contains
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Vitamin B1
+123.3%
Contains
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Vitamin B2
+32.5%
Contains
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Vitamin B5
+163.6%
Contains
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Vitamin B6
+70.5%
Contains
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Folate
+375%
Contains
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Vitamin K
+681%
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Vitamin A
+∞%
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Vitamin B3
+36.5%
Equal in Vitamin C - 10
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+67%
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Fats
+290%
Contains
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Carbs
+53.5%
Contains
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Other
+35.9%
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Water
+10.5%
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1 g
Fats:
0.3 g
Carbs:
12.18 g
Water:
86.13 g
Other:
0.39 g
Contains
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Protein
+67%
Contains
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Fats
+290%
Contains
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Carbs
+53.5%
Contains
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Other
+35.9%
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Water
+10.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+13.4%
Contains
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Saturated Fat
-43.3%
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Polyunsaturated fat
+13.9%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.068 g
Monounsaturated Fat:
0.082 g
Polyunsaturated fat:
0.09 g
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Monounsaturated Fat
+13.4%
Contains
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Saturated Fat
-43.3%
Contains
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Polyunsaturated fat
+13.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.7g | 10.58g |
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| Protein | 1.67g | 1g |
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| Fats | 1.17g | 0.3g |
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| Carbs | 18.7g | 12.18g |
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| Calories | 83kcal | 50kcal |
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| Fructose | 3.51g |
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| Sugar | 13.67g | 8.49g |
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| Fiber | 4g | 1.6g |
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| Calcium | 10mg | 16mg |
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| Iron | 0.3mg | 0.32mg |
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| Magnesium | 12mg | 9mg |
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| Phosphorus | 36mg | 15mg |
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| Potassium | 236mg | 173mg |
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| Sodium | 3mg | 3mg | |
| Zinc | 0.35mg | 0.1mg |
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| Copper | 0.158mg | 0.104mg |
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| Manganese | 0.119mg | 0.112mg |
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| Selenium | 0.5µg | 0µg |
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| Vitamin A | 0IU | 1283IU |
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| Vitamin A RAE | 0µg | 64µg |
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| Vitamin E | 0.6mg | 0.07mg |
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| Vitamin C | 10.2mg | 10mg |
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| Vitamin B1 | 0.067mg | 0.03mg |
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| Vitamin B2 | 0.053mg | 0.04mg |
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| Vitamin B3 | 0.293mg | 0.4mg |
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| Vitamin B5 | 0.377mg | 0.143mg |
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| Vitamin B6 | 0.075mg | 0.044mg |
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| Folate | 38µg | 8µg |
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| Vitamin K | 16.4µg | 2.1µg |
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| Saturated Fat | 0.12g | 0.068g |
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| Monounsaturated Fat | 0.093g | 0.082g |
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| Polyunsaturated fat | 0.079g | 0.09g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
16%
14%
Minerals Daily Need Coverage Score
14%
10%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Cherry is lower in Sugar (difference - 5.18g)
Which food is lower in Saturated Fat?
Cherry is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Cherry is lower in glycemic index (difference - 22)
Which food is cheaper?
Cherry is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)