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

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 Folate +81%
Contains more Vitamin K +110.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin C +156.9%
Contains more Vitamin B3 +104.1%
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% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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 Folate +81%
Contains more Vitamin K +110.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin C +156.9%
Contains more Vitamin B3 +104.1%

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

All nutrients comparison - raw data values

Nutrient Pomegranate Raspberry Opinion
Net carbs 14.7g 5.44g Pomegranate
Protein 1.67g 1.2g Pomegranate
Fats 1.17g 0.65g Pomegranate
Carbs 18.7g 11.94g Pomegranate
Calories 83kcal 52kcal Pomegranate
Starch g 0g Raspberry
Fructose g 2.35g Raspberry
Sugar 13.67g 4.42g Raspberry
Fiber 4g 6.5g Raspberry
Calcium 10mg 25mg Raspberry
Iron 0.3mg 0.69mg Raspberry
Magnesium 12mg 22mg Raspberry
Phosphorus 36mg 29mg Pomegranate
Potassium 236mg 151mg Pomegranate
Sodium 3mg 1mg Raspberry
Zinc 0.35mg 0.42mg Raspberry
Copper 0.158mg 0.09mg Pomegranate
Vitamin A 0IU 33IU Raspberry
Vitamin E 0.6mg 0.87mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 26.2mg Raspberry
Vitamin B1 0.067mg 0.032mg Pomegranate
Vitamin B2 0.053mg 0.038mg Pomegranate
Vitamin B3 0.293mg 0.598mg Raspberry
Vitamin B5 0.377mg 0.329mg Pomegranate
Vitamin B6 0.075mg 0.055mg Pomegranate
Folate 38µg 21µg 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 0.019g Raspberry
Monounsaturated Fat 0.093g 0.064g Pomegranate
Polyunsaturated fat 0.079g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Raspberry
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
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

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.

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.