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Pomegranate vs Rose hip - In-Depth Nutrition Comparison

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How are Pomegranate and Rose hip different?

  • Pomegranate is higher in Folate, however Rose hip is richer in Vitamin C, Fiber, Manganese, Vitamin E , Vitamin A, Calcium, Magnesium, Iron, and Vitamin B2.
  • Daily need coverage for Vitamin C from Rose hip is 462% higher.
  • Pomegranate contains 13 times more Folate than Rose hip. While Pomegranate contains 38µg of Folate, Rose hip contains only 3µg.

Pomegranates, raw and Rose Hips, wild (Northern Plains Indians) are the varieties used in this article.

Infographic

Pomegranate vs Rose hip 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 Copper +39.8%
Contains more Zinc +40%
Contains less Sodium -25%
Contains more Iron +253.3%
Contains more Calcium +1590%
Contains more Potassium +81.8%
Contains more Magnesium +475%
Contains more Phosphorus +69.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 40% 51% 38% 50% 38% 7% 27% 1%
Contains more Copper +39.8%
Contains more Zinc +40%
Contains less Sodium -25%
Contains more Iron +253.3%
Contains more Calcium +1590%
Contains more Potassium +81.8%
Contains more Magnesium +475%
Contains more Phosphorus +69.4%

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 +318.8%
Contains more Folate +1166.7%
Contains more Vitamin C +4076.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +873.3%
Contains more Vitamin B2 +213.2%
Contains more Vitamin B3 +343.7%
Contains more Vitamin B5 +112.2%
Contains more Vitamin K +57.9%
Equal in Vitamin B6 - 0.076
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 1420% 261% 117% 0% 4% 39% 25% 48% 18% 0% 65% 3%
Contains more Vitamin B1 +318.8%
Contains more Folate +1166.7%
Contains more Vitamin C +4076.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +873.3%
Contains more Vitamin B2 +213.2%
Contains more Vitamin B3 +343.7%
Contains more Vitamin B5 +112.2%
Contains more Vitamin K +57.9%
Equal in Vitamin B6 - 0.076

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 Rose hip
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pomegranate Rose hip Opinion
Calories 83kcal 162kcal Rose hip
Protein 1.67g 1.6g Pomegranate
Fats 1.17g 0.34g Pomegranate
Vitamin C 10.2mg 426mg Rose hip
Net carbs 14.7g 14.12g Pomegranate
Carbs 18.7g 38.22g Rose hip
Cholesterol 0mg mg Rose hip
Vitamin D 0IU IU Pomegranate
Iron 0.3mg 1.06mg Rose hip
Calcium 10mg 169mg Rose hip
Potassium 236mg 429mg Rose hip
Magnesium 12mg 69mg Rose hip
Sugar 13.67g 2.58g Rose hip
Fiber 4g 24.1g Rose hip
Copper 0.158mg 0.113mg Pomegranate
Zinc 0.35mg 0.25mg Pomegranate
Starch g g
Phosphorus 36mg 61mg Rose hip
Sodium 3mg 4mg Pomegranate
Vitamin A 0IU 4345IU Rose hip
Vitamin E 0.6mg 5.84mg Rose hip
Vitamin D 0µg µg Pomegranate
Vitamin B1 0.067mg 0.016mg Pomegranate
Vitamin B2 0.053mg 0.166mg Rose hip
Vitamin B3 0.293mg 1.3mg Rose hip
Vitamin B5 0.377mg 0.8mg Rose hip
Vitamin B6 0.075mg 0.076mg Rose hip
Vitamin B12 0µg µg Pomegranate
Vitamin K 16.4µg 25.9µg Rose hip
Folate 38µg 3µg Pomegranate
Trans Fat 0g g Rose hip
Saturated Fat 0.12g g Rose hip
Monounsaturated Fat 0.093g g Pomegranate
Polyunsaturated fat 0.079g g 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
Fructose g 1.16g Rose hip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Rose hip
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
166
Rose hip
Mineral Summary Score
15
Pomegranate
31
Rose hip

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
10%
Rose hip
Carbohydrates
19%
Pomegranate
38%
Rose hip
Fats
5%
Pomegranate
2%
Rose hip

Comparison summary

Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 11.09g)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Rose hip
Rose hip is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)

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. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.