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  6. Pomegranate vs. Cranberries

Pomegranate vs. Cranberries — In-Depth Nutrition Comparison

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The main differences between pomegranate and cranberries

  • Pomegranate is richer in copper, vitamin K, and folate, yet cranberries are richer in manganese.
  • Daily need coverage for copper for pomegranate is 11% higher.
  • Pomegranate contains 38 times more folate than cranberries. Pomegranate contains 38µg of folate, while cranberries contain 1µg.
  • Cranberries contain less sugar.

Food types used in this article are Pomegranates, raw and Cranberries, raw.

Infographic

Pomegranate vs Cranberries 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% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +195%
Contains more IronIron +30.4%
Contains more CopperCopper +182.1%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +227.3%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +124.4%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +458.3%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +190.1%
Contains more Vitamin B5Vitamin B5 +27.8%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +228%
Contains more FolateFolate +3700%
Contains more CholineCholine +38.2%
Contains more Vitamin CVitamin C +37.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Cranberries DV% diff.
Copper 0.158mg 0.056mg 11%
Vitamin K 16.4µg 5µg 10%
Folate 38µg 1µg 9%
Manganese 0.119mg 0.267mg 6%
Vitamin B1 0.067mg 0.012mg 5%
Potassium 236mg 80mg 5%
Vitamin E 0.6mg 1.32mg 5%
Vitamin C 10.2mg 14mg 4%
Phosphorus 36mg 11mg 4%
Vitamin B2 0.053mg 0.02mg 3%
Vitamin B5 0.377mg 0.295mg 2%
Protein 1.67g 0.46g 2%
Calories 83kcal 46kcal 2%
Zinc 0.35mg 0.09mg 2%
Fiber 4g 3.6g 2%
Fats 1.17g 0.13g 2%
Carbs 18.7g 11.97g 2%
Vitamin B3 0.293mg 0.101mg 1%
Saturated fat 0.12g 0.008g 1%
Vitamin B6 0.075mg 0.057mg 1%
Fructose 0.67g 1%
Magnesium 12mg 6mg 1%
Selenium 0.5µg 0.1µg 1%
Iron 0.3mg 0.23mg 1%
Net carbs 14.7g 8.37g N/A
Calcium 10mg 8mg 0%
Sugar 13.67g 4.27g N/A
Sodium 3mg 2mg 0%
Vitamin A 0µg 3µg 0%
Choline 7.6mg 5.5mg 0%
Monounsaturated fat 0.093g 0.018g 0%
Polyunsaturated fat 0.079g 0.055g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 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% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +263%
Contains more FatsFats +800%
Contains more CarbsCarbs +56.2%
Contains more OtherOther +341.7%
Contains more WaterWater +12%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +416.7%
Contains more Poly. FatPolyunsaturated fat +43.6%
Contains less Sat. FatSaturated fat -93.3%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.