Pomegranate vs. Mulberry — In-Depth Nutrition Comparison
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What are the main differences between pomegranate and mulberries?
- Pomegranate is richer in copper, fiber, folate, and vitamin K, yet mulberries are richer in vitamin C and iron.
- Mulberries' daily need coverage for vitamin C is 29% higher.
- Pomegranate has 6 times more folate than mulberries. Pomegranate has 38µg of folate, while mulberries have 6µg.
- Mulberries contain less sugar.
We used Pomegranates, raw and Mulberries, raw types in this comparison.
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 PotassiumPotassium | +21.6% |
| Contains more CopperCopper | +163.3% |
| Contains more ZincZinc | +191.7% |
| Contains less SodiumSodium | -70% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +290% |
| Contains more IronIron | +516.7% |
| Contains more SeleniumSelenium | +20% |
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 B1Vitamin B1 | +131% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +110.3% |
| Contains more FolateFolate | +533.3% |
| Contains more Vitamin CVitamin C | +256.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +45% |
| Contains more Vitamin B2Vitamin B2 | +90.6% |
| Contains more Vitamin B3Vitamin B3 | +111.6% |
| Contains more CholineCholine | +61.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 10.2mg | 36.4mg | 29% |
| Iron | 0.3mg | 1.85mg | 19% |
| Copper | 0.158mg | 0.06mg | 11% |
| Fiber | 4g | 1.7g | 9% |
| Folate | 38µg | 6µg | 8% |
| Vitamin B5 | 0.377mg | 8% | |
| Vitamin K | 16.4µg | 7.8µg | 7% |
| Manganese | 0.119mg | 5% | |
| Vitamin B2 | 0.053mg | 0.101mg | 4% |
| Vitamin B1 | 0.067mg | 0.029mg | 3% |
| Carbs | 18.7g | 9.8g | 3% |
| Calcium | 10mg | 39mg | 3% |
| Vitamin B3 | 0.293mg | 0.62mg | 2% |
| Calories | 83kcal | 43kcal | 2% |
| Zinc | 0.35mg | 0.12mg | 2% |
| Vitamin B6 | 0.075mg | 0.05mg | 2% |
| Vitamin E | 0.6mg | 0.87mg | 2% |
| Choline | 7.6mg | 12.3mg | 1% |
| Polyunsaturated fat | 0.079g | 0.207g | 1% |
| Magnesium | 12mg | 18mg | 1% |
| Potassium | 236mg | 194mg | 1% |
| Fats | 1.17g | 0.39g | 1% |
| Protein | 1.67g | 1.44g | 0% |
| Net carbs | 14.7g | 8.1g | N/A |
| Sugar | 13.67g | 8.1g | N/A |
| Phosphorus | 36mg | 38mg | 0% |
| Sodium | 3mg | 10mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Selenium | 0.5µg | 0.6µg | 0% |
| Saturated fat | 0.12g | 0.027g | 0% |
| Monounsaturated fat | 0.093g | 0.041g | 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:
1.44 g
Fats:
0.39 g
Carbs:
9.8 g
Water:
87.68 g
Other:
0.69 g
| Contains more ProteinProtein | +16% |
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +90.8% |
| Contains more WaterWater | +12.5% |
| Contains more OtherOther | +30.2% |
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.041 g
Polyunsaturated fat:
Poly. Fat
0.207 g
| Contains more Mono. FatMonounsaturated fat | +126.8% |
| Contains less Sat. FatSaturated fat | -77.5% |
| Contains more Poly. FatPolyunsaturated fat | +162% |
