Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Pomegranate vs Raisin - In-Depth Nutrition Comparison

Compare

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.

Infographic

Pomegranate vs Raisin 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 less Sodium -72.7%
Contains more Zinc +59.1%
Contains more Calcium +400%
Contains more Iron +526.7%
Contains more Magnesium +166.7%
Contains more Phosphorus +180.6%
Contains more Potassium +217.4%
Contains more Copper +101.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Contains less Sodium -72.7%
Contains more Zinc +59.1%
Contains more Calcium +400%
Contains more Iron +526.7%
Contains more Magnesium +166.7%
Contains more Phosphorus +180.6%
Contains more Potassium +217.4%
Contains more Copper +101.3%

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 E +400%
Contains more Vitamin C +343.5%
Contains more Vitamin B5 +296.8%
Contains more Folate +660%
Contains more Vitamin K +368.6%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B6 +132%
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 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin E +400%
Contains more Vitamin C +343.5%
Contains more Vitamin B5 +296.8%
Contains more Folate +660%
Contains more Vitamin K +368.6%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B6 +132%

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

All nutrients comparison - raw data values

Nutrient Pomegranate Raisin Opinion
Net carbs 14.7g 75.48g Raisin
Protein 1.67g 3.07g Raisin
Fats 1.17g 0.46g Pomegranate
Carbs 18.7g 79.18g Raisin
Calories 83kcal 299kcal Raisin
Starch g 2.7g Raisin
Fructose g 29.68g Raisin
Sugar 13.67g 59.19g Pomegranate
Fiber 4g 3.7g Pomegranate
Calcium 10mg 50mg Raisin
Iron 0.3mg 1.88mg Raisin
Magnesium 12mg 32mg Raisin
Phosphorus 36mg 101mg Raisin
Potassium 236mg 749mg Raisin
Sodium 3mg 11mg Pomegranate
Zinc 0.35mg 0.22mg Pomegranate
Copper 0.158mg 0.318mg Raisin
Vitamin A 0IU 0IU
Vitamin E 0.6mg 0.12mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 2.3mg Pomegranate
Vitamin B1 0.067mg 0.106mg Raisin
Vitamin B2 0.053mg 0.125mg Raisin
Vitamin B3 0.293mg 0.766mg Raisin
Vitamin B5 0.377mg 0.095mg Pomegranate
Vitamin B6 0.075mg 0.174mg Raisin
Folate 38µg 5µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 3.5µg Pomegranate
Tryptophan mg 0.05mg Raisin
Threonine mg 0.077mg Raisin
Isoleucine mg 0.057mg Raisin
Leucine mg 0.096mg Raisin
Lysine mg 0.084mg Raisin
Methionine mg 0.021mg Raisin
Phenylalanine mg 0.065mg Raisin
Valine mg 0.083mg Raisin
Histidine mg 0.072mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.058g Raisin
Monounsaturated Fat 0.093g 0.051g Pomegranate
Polyunsaturated fat 0.079g 0.037g Pomegranate

Which food is preferable for your diet?

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

People also compare

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

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.

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.