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Pomegranate vs Mulberry - In-Depth Nutrition Comparison

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What are the main differences between Pomegranate and Mulberry?

  • Pomegranate is richer in Copper, Fiber, Folate, and Vitamin K, yet Mulberry is richer in Vitamin C, and Iron.
  • Mulberry's daily need coverage for Vitamin C is 29% higher.
  • Pomegranate has 6 times more Folate than Mulberry. Pomegranate has 38µg of Folate, while Mulberry has 6µg.
  • Mulberry contains less Sugar.

We used Pomegranates, raw and Mulberries, raw types in this comparison.

Infographic

Pomegranate vs Mulberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +21.6%
Contains less Sodium -70%
Contains more Zinc +191.7%
Contains more Copper +163.3%
Contains more Calcium +290%
Contains more Iron +516.7%
Contains more Magnesium +50%
Equal in Phosphorus - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains more Potassium +21.6%
Contains less Sodium -70%
Contains more Zinc +191.7%
Contains more Copper +163.3%
Contains more Calcium +290%
Contains more Iron +516.7%
Contains more Magnesium +50%
Equal in Phosphorus - 38

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +131%
Contains more Vitamin B6 +50%
Contains more Folate +533.3%
Contains more Vitamin K +110.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin C +256.9%
Contains more Vitamin B2 +90.6%
Contains more Vitamin B3 +111.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin B1 +131%
Contains more Vitamin B6 +50%
Contains more Folate +533.3%
Contains more Vitamin K +110.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin C +256.9%
Contains more Vitamin B2 +90.6%
Contains more Vitamin B3 +111.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Mulberry
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Mulberry Opinion
Net carbs 14.7g 8.1g Pomegranate
Protein 1.67g 1.44g Pomegranate
Fats 1.17g 0.39g Pomegranate
Carbs 18.7g 9.8g Pomegranate
Calories 83kcal 43kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g 8.1g Mulberry
Fiber 4g 1.7g Pomegranate
Calcium 10mg 39mg Mulberry
Iron 0.3mg 1.85mg Mulberry
Magnesium 12mg 18mg Mulberry
Phosphorus 36mg 38mg Mulberry
Potassium 236mg 194mg Pomegranate
Sodium 3mg 10mg Pomegranate
Zinc 0.35mg 0.12mg Pomegranate
Copper 0.158mg 0.06mg Pomegranate
Vitamin A 0IU 25IU Mulberry
Vitamin E 0.6mg 0.87mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 36.4mg Mulberry
Vitamin B1 0.067mg 0.029mg Pomegranate
Vitamin B2 0.053mg 0.101mg Mulberry
Vitamin B3 0.293mg 0.62mg Mulberry
Vitamin B5 0.377mg mg Pomegranate
Vitamin B6 0.075mg 0.05mg Pomegranate
Folate 38µg 6µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 7.8µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.027g Mulberry
Monounsaturated Fat 0.093g 0.041g Pomegranate
Polyunsaturated fat 0.079g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Pomegranate
18
Mulberry
Mineral Summary Score
15
Pomegranate
19
Mulberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Pomegranate
9%
Mulberry
Carbohydrates
19%
Pomegranate
10%
Mulberry
Fats
5%
Pomegranate
2%
Mulberry

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 5.57g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.