Pomegranate vs. Rose hips — In-Depth Nutrition Comparison
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How are Pomegranate and Rose hips different?
- Pomegranate is higher in Folate, however, Rose hips are richer in Vitamin C, Fiber, Manganese, Vitamin E, Vitamin A, Calcium, Magnesium, Iron, and Vitamin B2.
- Daily need coverage for Vitamin C from Rose hips is 462% higher.
- Pomegranate contains 13 times more Folate than Rose hips. While Pomegranate contains 38µg of Folate, Rose hips contain only 3µg.
Pomegranates, raw and Rose Hips, wild (Northern Plains Indians) are the varieties 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 more CopperCopper | +39.8% |
| Contains more ZincZinc | +40% |
| Contains less SodiumSodium | -25% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +475% |
| Contains more CalciumCalcium | +1590% |
| Contains more PotassiumPotassium | +81.8% |
| Contains more IronIron | +253.3% |
| Contains more PhosphorusPhosphorus | +69.4% |
| Contains more ManganeseManganese | +757.1% |
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 more Vitamin B1Vitamin B1 | +318.8% |
| Contains more FolateFolate | +1166.7% |
| Contains more Vitamin CVitamin C | +4076.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +873.3% |
| Contains more Vitamin B2Vitamin B2 | +213.2% |
| Contains more Vitamin B3Vitamin B3 | +343.7% |
| Contains more Vitamin B5Vitamin B5 | +112.2% |
| Contains more Vitamin KVitamin K | +57.9% |
| Contains more CholineCholine | +57.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1.6 g
Fats:
0.34 g
Carbs:
38.22 g
Water:
58.66 g
Other:
1.18 g
| Contains more FatsFats | +244.1% |
| Contains more WaterWater | +32.9% |
| Contains more CarbsCarbs | +104.4% |
| Contains more OtherOther | +122.6% |
~equal in
Protein
~1.6g
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 83kcal | 162kcal |
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| Protein | 1.67g | 1.6g |
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| Fats | 1.17g | 0.34g |
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| Vitamin C | 10.2mg | 426mg |
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| Net carbs | 14.7g | 14.12g |
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| Carbs | 18.7g | 38.22g |
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| Magnesium | 12mg | 69mg |
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| Calcium | 10mg | 169mg |
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| Potassium | 236mg | 429mg |
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| Iron | 0.3mg | 1.06mg |
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| Sugar | 13.67g | 2.58g |
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| Fiber | 4g | 24.1g |
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| Copper | 0.158mg | 0.113mg |
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| Zinc | 0.35mg | 0.25mg |
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| Phosphorus | 36mg | 61mg |
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| Sodium | 3mg | 4mg |
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| Vitamin A | 0IU | 4345IU |
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| Vitamin A | 0µg | 217µg |
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| Vitamin E | 0.6mg | 5.84mg |
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| Manganese | 0.119mg | 1.02mg |
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| Selenium | 0.5µg |
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| Vitamin B1 | 0.067mg | 0.016mg |
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| Vitamin B2 | 0.053mg | 0.166mg |
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| Vitamin B3 | 0.293mg | 1.3mg |
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| Vitamin B5 | 0.377mg | 0.8mg |
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| Vitamin B6 | 0.075mg | 0.076mg |
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| Vitamin K | 16.4µg | 25.9µg |
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| Folate | 38µg | 3µg |
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| Choline | 7.6mg | 12mg |
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| Saturated Fat | 0.12g |
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| Monounsaturated Fat | 0.093g |
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| Polyunsaturated fat | 0.079g |
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| Fructose | 1.16g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
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
15%
154%
Minerals Daily Need Coverage Score
14%
38%
Comparison summary
Which food is lower in Cholesterol?
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hips is lower in Sugar (difference - 11.09g)
Which food is lower in Saturated Fat?
Rose hips is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Rose hips is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Rose hips is relatively richer in minerals
Which food is richer in vitamins?
Rose hips is relatively richer in vitamins
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 1mg)
Which food is cheaper?
Pomegranate is cheaper (difference - $1)