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Pomegranate vs. Maraschino cherry — In-Depth Nutrition Comparison

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The main differences between Pomegranate and Maraschino cherry

  • Pomegranate is richer than Maraschino cherry in Vitamin K, Vitamin C, Folate, Vitamin B5, Potassium, Vitamin B1, and Vitamin B6.
  • Daily need coverage for Vitamin K from Pomegranate is 12% higher.

Food types used in this article are Pomegranates, raw and Maraschino cherries, canned, drained.

Infographic

Pomegranate vs Maraschino cherry 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.
Contains more Magnesium +200%
Contains more Phosphorus +1100%
Contains more Potassium +1023.8%
Contains less Sodium -25%
Contains more Zinc +34.6%
Contains more Copper +10.5%
Contains more Manganese +891.7%
Contains more Selenium +150%
Contains more Calcium +440%
Contains more Iron +43.3%
Equal in Copper - 0.143
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8.6% 15% 21% 0.39% 9.5% 53% 16% 2.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 16% 2.9% 1.3% 1.9% 0.52% 7.1% 48% 1.6% 1.1%
Contains more Magnesium +200%
Contains more Phosphorus +1100%
Contains more Potassium +1023.8%
Contains less Sodium -25%
Contains more Zinc +34.6%
Contains more Copper +10.5%
Contains more Manganese +891.7%
Contains more Selenium +150%
Contains more Calcium +440%
Contains more Iron +43.3%
Equal in Copper - 0.143

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 E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +7225%
Contains more Vitamin B5 +598.1%
Contains more Vitamin B6 +1400%
Contains more Folate +∞%
Contains more Choline +76.7%
Contains more Vitamin K +993.3%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 12% 5.5% 23% 17% 29% 0% 4.1% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.7% 1% 0% 0% 0% 0% 0.08% 3.2% 1.2% 0% 0% 2.3% 3.8%
Contains more Vitamin E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +7225%
Contains more Vitamin B5 +598.1%
Contains more Vitamin B6 +1400%
Contains more Folate +∞%
Contains more Choline +76.7%
Contains more Vitamin K +993.3%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +659.1%
Contains more Fats +457.1%
Contains more Water +36.1%
Contains more Other +60.6%
Contains more Carbs +124.4%
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
42% 57%
Protein: 0.22 g
Fats: 0.21 g
Carbs: 41.97 g
Water: 57.27 g
Other: 0.33 g
Contains more Protein +659.1%
Contains more Fats +457.1%
Contains more Water +36.1%
Contains more Other +60.6%
Contains more Carbs +124.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +89.8%
Contains more Polyunsaturated fat +43.6%
Contains less Saturated Fat -67.5%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
27% 34% 38%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +89.8%
Contains more Polyunsaturated fat +43.6%
Contains less Saturated Fat -67.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Maraschino cherry
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Maraschino cherry Opinion
Net carbs 14.7g 38.77g Maraschino cherry
Protein 1.67g 0.22g Pomegranate
Fats 1.17g 0.21g Pomegranate
Carbs 18.7g 41.97g Maraschino cherry
Calories 83kcal 165kcal Maraschino cherry
Sugar 13.67g 38.77g Pomegranate
Fiber 4g 3.2g Pomegranate
Calcium 10mg 54mg Maraschino cherry
Iron 0.3mg 0.43mg Maraschino cherry
Magnesium 12mg 4mg Pomegranate
Phosphorus 36mg 3mg Pomegranate
Potassium 236mg 21mg Pomegranate
Sodium 3mg 4mg Pomegranate
Zinc 0.35mg 0.26mg Pomegranate
Copper 0.158mg 0.143mg Pomegranate
Manganese 0.119mg 0.012mg Pomegranate
Selenium 0.5µg 0.2µg Pomegranate
Vitamin A 0IU 45IU Maraschino cherry
Vitamin A RAE 0µg 2µg Maraschino cherry
Vitamin E 0.6mg 0.05mg Pomegranate
Vitamin C 10.2mg 0mg Pomegranate
Vitamin B1 0.067mg 0mg Pomegranate
Vitamin B2 0.053mg 0mg Pomegranate
Vitamin B3 0.293mg 0.004mg Pomegranate
Vitamin B5 0.377mg 0.054mg Pomegranate
Vitamin B6 0.075mg 0.005mg Pomegranate
Folate 38µg 0µg Pomegranate
Choline 7.6mg 4.3mg Pomegranate
Vitamin K 16.4µg 1.5µg Pomegranate
Saturated Fat 0.12g 0.039g Maraschino cherry
Monounsaturated Fat 0.093g 0.049g Pomegranate
Polyunsaturated fat 0.079g 0.055g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Maraschino cherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Pomegranate
1%
Maraschino cherry
Minerals Daily Need Coverage Score
14%
Pomegranate
10%
Maraschino cherry

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 25.1g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maraschino cherry
Maraschino cherry is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Maraschino cherry
Maraschino cherry is lower in glycemic index (difference - 0)
Which food is cheaper?
Maraschino cherry
Maraschino cherry is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maraschino cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167766/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.