Pomegranate vs. Cherry — In-Depth Nutrition Comparison
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How are pomegranate and cherries different?
- Pomegranate is higher in vitamin K, fiber, folate, and copper; however, cherries are richer in vitamin A.
- Daily need coverage for vitamin A for cherries is 26% higher.
- Pomegranate contains 9 times more vitamin E than cherries. While pomegranate contains 0.6mg of vitamin E, cherries contain only 0.07mg.
- Cherries have 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 more MagnesiumMagnesium | +33.3% |
| Contains more PotassiumPotassium | +36.4% |
| Contains more CopperCopper | +51.9% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +60% |
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 more Vitamin EVitamin E | +757.1% |
| Contains more Vitamin B1Vitamin B1 | +123.3% |
| Contains more Vitamin B2Vitamin B2 | +32.5% |
| Contains more Vitamin B5Vitamin B5 | +163.6% |
| Contains more Vitamin B6Vitamin B6 | +70.5% |
| Contains more Vitamin KVitamin K | +681% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +24.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +36.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 16.4µg | 2.1µg | 12% |
| Fiber | 4g | 1.6g | 10% |
| Folate | 38µg | 8µg | 8% |
| Vitamin A | 0µg | 64µg | 7% |
| Copper | 0.158mg | 0.104mg | 6% |
| Vitamin B5 | 0.377mg | 0.143mg | 5% |
| Vitamin E | 0.6mg | 0.07mg | 4% |
| Fructose | 3.51g | 4% | |
| Vitamin B1 | 0.067mg | 0.03mg | 3% |
| Phosphorus | 36mg | 15mg | 3% |
| Vitamin B6 | 0.075mg | 0.044mg | 2% |
| Carbs | 18.7g | 12.18g | 2% |
| Potassium | 236mg | 173mg | 2% |
| Zinc | 0.35mg | 0.1mg | 2% |
| Calories | 83kcal | 50kcal | 2% |
| Vitamin B3 | 0.293mg | 0.4mg | 1% |
| Protein | 1.67g | 1g | 1% |
| Calcium | 10mg | 16mg | 1% |
| Fats | 1.17g | 0.3g | 1% |
| Selenium | 0.5µg | 0µg | 1% |
| Vitamin B2 | 0.053mg | 0.04mg | 1% |
| Magnesium | 12mg | 9mg | 1% |
| Vitamin C | 10.2mg | 10mg | 0% |
| Net carbs | 14.7g | 10.58g | N/A |
| Iron | 0.3mg | 0.32mg | 0% |
| Sugar | 13.67g | 8.49g | N/A |
| Sodium | 3mg | 3mg | 0% |
| Manganese | 0.119mg | 0.112mg | 0% |
| Choline | 7.6mg | 6.1mg | 0% |
| Saturated fat | 0.12g | 0.068g | 0% |
| Monounsaturated fat | 0.093g | 0.082g | 0% |
| Polyunsaturated fat | 0.079g | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +67% |
| Contains more FatsFats | +290% |
| Contains more CarbsCarbs | +53.5% |
| Contains more OtherOther | +35.9% |
| Contains more WaterWater | +10.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.068 g
Monounsaturated fat:
Mono. Fat
0.082 g
Polyunsaturated fat:
Poly. Fat
0.09 g
| Contains more Mono. FatMonounsaturated fat | +13.4% |
| Contains less Sat. FatSaturated fat | -43.3% |
| Contains more Poly. FatPolyunsaturated fat | +13.9% |
