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Pomegranate vs Raisin - In-Depth Nutrition Comparison

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The main differences between Pomegranate and Raisin

  • Pomegranate is richer in Vitamin K, Vitamin C, Folate, and Vitamin B5, yet Raisin is richer in Iron, Copper, Potassium, Phosphorus, Manganese, and Vitamin B6.
  • Daily need coverage for Iron from Raisin is 20% higher.
  • Pomegranate contains 8 times more Folate than Raisin. Pomegranate contains 38µg of Folate, while Raisin contains 5µg.

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

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Pomegranate vs Raisin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Raisin
Contains more Zinc +59.1%
Contains less Sodium -72.7%
Contains more Iron +526.7%
Contains more Calcium +400%
Contains more Potassium +217.4%
Contains more Magnesium +166.7%
Contains more Copper +101.3%
Contains more Phosphorus +180.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Contains more Zinc +59.1%
Contains less Sodium -72.7%
Contains more Iron +526.7%
Contains more Calcium +400%
Contains more Potassium +217.4%
Contains more Magnesium +166.7%
Contains more Copper +101.3%
Contains more Phosphorus +180.6%

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
:
4
Raisin
Contains more Vitamin C +343.5%
Contains more Vitamin E +400%
Contains more Vitamin B5 +296.8%
Contains more Vitamin K +368.6%
Contains more Folate +660%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B6 +132%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Contains more Vitamin C +343.5%
Contains more Vitamin E +400%
Contains more Vitamin B5 +296.8%
Contains more Vitamin K +368.6%
Contains more Folate +660%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B6 +132%

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
12
Raisin
Mineral Summary Score
15
Pomegranate
41
Raisin

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
18%
Raisin
Carbohydrates
19%
Pomegranate
79%
Raisin
Fats
5%
Pomegranate
2%
Raisin

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 Raisin
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 45.52g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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.

All nutrients comparison - raw data values

Nutrient Pomegranate Raisin Opinion
Calories 83 299 Raisin
Protein 1.67 3.07 Raisin
Fats 1.17 0.46 Pomegranate
Vitamin C 10.2 2.3 Pomegranate
Carbs 18.7 79.18 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 1.88 Raisin
Calcium 10 50 Raisin
Potassium 236 749 Raisin
Magnesium 12 32 Raisin
Sugar 13.67 59.19 Pomegranate
Fiber 4 3.7 Pomegranate
Copper 0.158 0.318 Raisin
Zinc 0.35 0.22 Pomegranate
Starch 2.7 Raisin
Phosphorus 36 101 Raisin
Sodium 3 11 Pomegranate
Vitamin A 0 0
Vitamin E 0.6 0.12 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.106 Raisin
Vitamin B2 0.053 0.125 Raisin
Vitamin B3 0.293 0.766 Raisin
Vitamin B5 0.377 0.095 Pomegranate
Vitamin B6 0.075 0.174 Raisin
Vitamin B12 0 0
Vitamin K 16.4 3.5 Pomegranate
Folate 38 5 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.058 Raisin
Monounsaturated Fat 0.093 0.051 Pomegranate
Polyunsaturated fat 0.079 0.037 Pomegranate
Tryptophan 0.05 Raisin
Threonine 0.077 Raisin
Isoleucine 0.057 Raisin
Leucine 0.096 Raisin
Lysine 0.084 Raisin
Methionine 0.021 Raisin
Phenylalanine 0.065 Raisin
Valine 0.083 Raisin
Histidine 0.072 Raisin
Fructose 29.68 Raisin

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.