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.
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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
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Phosphorus
+24.1%
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Potassium
+56.3%
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Copper
+75.6%
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Selenium
+150%
Contains
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Calcium
+150%
Contains
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Iron
+130%
Contains
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Magnesium
+83.3%
Contains
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Sodium
-66.7%
Contains
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Zinc
+20%
Contains
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Manganese
+463%
Contains
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Phosphorus
+24.1%
Contains
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Potassium
+56.3%
Contains
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Copper
+75.6%
Contains
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Selenium
+150%
Contains
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Calcium
+150%
Contains
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Iron
+130%
Contains
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Magnesium
+83.3%
Contains
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Sodium
-66.7%
Contains
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Zinc
+20%
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Manganese
+463%
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
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Vitamin B1
+109.4%
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Vitamin B2
+39.5%
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Vitamin B5
+14.6%
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Vitamin B6
+36.4%
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Folate
+81%
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Vitamin K
+110.3%
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Vitamin A
+∞%
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Vitamin E
+45%
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Vitamin C
+156.9%
Contains
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Vitamin B3
+104.1%
Contains
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Vitamin B1
+109.4%
Contains
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Vitamin B2
+39.5%
Contains
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Vitamin B5
+14.6%
Contains
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Vitamin B6
+36.4%
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Folate
+81%
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Vitamin K
+110.3%
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Vitamin A
+∞%
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Vitamin E
+45%
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Vitamin C
+156.9%
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Vitamin B3
+104.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+39.2%
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Fats
+80%
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Carbs
+56.6%
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Other
+15.2%
Equal in Water - 85.75
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1.2 g
Fats:
0.65 g
Carbs:
11.94 g
Water:
85.75 g
Other:
0.46 g
Contains
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Protein
+39.2%
Contains
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Fats
+80%
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Carbs
+56.6%
Contains
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Other
+15.2%
Equal in Water - 85.75
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+45.3%
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Saturated Fat
-84.2%
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Polyunsaturated fat
+374.7%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.019 g
Monounsaturated Fat:
0.064 g
Polyunsaturated fat:
0.375 g
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Monounsaturated Fat
+45.3%
Contains
less
Saturated Fat
-84.2%
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Polyunsaturated fat
+374.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 14.7g | 5.44g |
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| Protein | 1.67g | 1.2g |
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| Fats | 1.17g | 0.65g |
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| Carbs | 18.7g | 11.94g |
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| Calories | 83kcal | 52kcal |
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| Fructose | 2.35g |
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| Sugar | 13.67g | 4.42g |
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| Fiber | 4g | 6.5g |
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| Calcium | 10mg | 25mg |
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| Iron | 0.3mg | 0.69mg |
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| Magnesium | 12mg | 22mg |
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| Phosphorus | 36mg | 29mg |
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| Potassium | 236mg | 151mg |
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| Sodium | 3mg | 1mg |
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| Zinc | 0.35mg | 0.42mg |
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| Copper | 0.158mg | 0.09mg |
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| Manganese | 0.119mg | 0.67mg |
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| Selenium | 0.5µg | 0.2µg |
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| Vitamin A | 0IU | 33IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.6mg | 0.87mg |
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| Vitamin C | 10.2mg | 26.2mg |
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| Vitamin B1 | 0.067mg | 0.032mg |
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| Vitamin B2 | 0.053mg | 0.038mg |
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| Vitamin B3 | 0.293mg | 0.598mg |
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| Vitamin B5 | 0.377mg | 0.329mg |
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| Vitamin B6 | 0.075mg | 0.055mg |
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| Folate | 38µg | 21µg |
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| Vitamin K | 16.4µg | 7.8µg |
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| Saturated Fat | 0.12g | 0.019g |
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| Monounsaturated Fat | 0.093g | 0.064g |
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| Polyunsaturated fat | 0.079g | 0.375g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
17%
Minerals Daily Need Coverage Score
14%
20%
Comparison summary
Which food is lower in Sugar?
Raspberry is lower in Sugar (difference - 9.25g)
Which food contains less Sodium?
Raspberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Raspberry is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 26)
Which food is cheaper?
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.