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Pomegranate vs Raspberry - In-Depth Nutrition Comparison

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How are Pomegranate and Raspberry different?

  • Pomegranate is richer in Copper, and Vitamin K, while Raspberry is higher in Manganese, Vitamin C, and Fiber.
  • Raspberry covers your daily need of Manganese 24% more than Pomegranate.
  • Pomegranate contains 3 times more Sugar than Raspberry. Pomegranate contains 13.67g of Sugar, while Raspberry contains 4.42g.

Pomegranates, raw and Raspberries, raw types were used in this article.

Infographic

Pomegranate vs Raspberry 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
Contains more Potassium +56.3%
Contains more Copper +75.6%
Contains more Phosphorus +24.1%
Contains more Iron +130%
Contains more Calcium +150%
Contains more Magnesium +83.3%
Contains more Zinc +20%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Contains more Potassium +56.3%
Contains more Copper +75.6%
Contains more Phosphorus +24.1%
Contains more Iron +130%
Contains more Calcium +150%
Contains more Magnesium +83.3%
Contains more Zinc +20%
Contains less Sodium -66.7%

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 +109.4%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +36.4%
Contains more Vitamin K +110.3%
Contains more Folate +81%
Contains more Vitamin C +156.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin B3 +104.1%
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 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +36.4%
Contains more Vitamin K +110.3%
Contains more Folate +81%
Contains more Vitamin C +156.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin B3 +104.1%

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
17
Raspberry
Mineral Summary Score
15
Pomegranate
15
Raspberry

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
7%
Raspberry
Carbohydrates
19%
Pomegranate
12%
Raspberry
Fats
5%
Pomegranate
3%
Raspberry

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 Raspberry
Lower in Sugar ok
Lower in Sodium 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Raspberry
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 Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 9.25g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 26)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.3)
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.

All nutrients comparison - raw data values

Nutrient Pomegranate Raspberry Opinion
Calories 83 52 Pomegranate
Protein 1.67 1.2 Pomegranate
Fats 1.17 0.65 Pomegranate
Vitamin C 10.2 26.2 Raspberry
Carbs 18.7 11.94 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.69 Raspberry
Calcium 10 25 Raspberry
Potassium 236 151 Pomegranate
Magnesium 12 22 Raspberry
Sugar 13.67 4.42 Raspberry
Fiber 4 6.5 Raspberry
Copper 0.158 0.09 Pomegranate
Zinc 0.35 0.42 Raspberry
Starch 0 Raspberry
Phosphorus 36 29 Pomegranate
Sodium 3 1 Raspberry
Vitamin A 0 33 Raspberry
Vitamin E 0.6 0.87 Raspberry
Vitamin D 0 0
Vitamin B1 0.067 0.032 Pomegranate
Vitamin B2 0.053 0.038 Pomegranate
Vitamin B3 0.293 0.598 Raspberry
Vitamin B5 0.377 0.329 Pomegranate
Vitamin B6 0.075 0.055 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 7.8 Pomegranate
Folate 38 21 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.019 Raspberry
Monounsaturated Fat 0.093 0.064 Pomegranate
Polyunsaturated fat 0.079 0.375 Raspberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 2.35 Raspberry

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.