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  6. Raisin vs. Pomegranate

Raisin vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between raisins and pomegranate

  • Raisins are richer in iron, copper, potassium, phosphorus, manganese, and vitamin B6, yet pomegranate is richer in vitamin K, vitamin C, folate, and vitamin B5.
  • Daily need coverage for iron for raisins is 20% higher.
  • Raisins contain 3 times more potassium than pomegranate. Raisins contain 749mg of potassium, while pomegranate contains 236mg.

Food types used in this article are Raisins, seedless and Pomegranates, raw.

Infographic

Raisin vs Pomegranate 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
Raisin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +217.4%
Contains more IronIron +526.7%
Contains more CopperCopper +101.3%
Contains more PhosphorusPhosphorus +180.6%
Contains more ManganeseManganese +151.3%
Contains more SeleniumSelenium +20%
Contains more ZincZinc +59.1%
Contains less SodiumSodium -72.7%

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.
Raisin
Raisin
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29%
Contains more Vitamin B1Vitamin B1 +58.2%
Contains more Vitamin B2Vitamin B2 +135.8%
Contains more Vitamin B3Vitamin B3 +161.4%
Contains more Vitamin B6Vitamin B6 +132%
Contains more Vitamin CVitamin C +343.5%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B5Vitamin B5 +296.8%
Contains more Vitamin KVitamin K +368.6%
Contains more FolateFolate +660%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Pomegranate DV% diff.
Fructose 29.68g 37%
Carbs 79.18g 18.7g 20%
Iron 1.88mg 0.3mg 20%
Copper 0.318mg 0.158mg 18%
Potassium 749mg 236mg 15%
Calories 299kcal 83kcal 11%
Vitamin K 3.5µg 16.4µg 11%
Vitamin C 2.3mg 10.2mg 9%
Phosphorus 101mg 36mg 9%
Manganese 0.299mg 0.119mg 8%
Vitamin B6 0.174mg 0.075mg 8%
Folate 5µg 38µg 8%
Vitamin B2 0.125mg 0.053mg 6%
Vitamin B5 0.095mg 0.377mg 6%
Magnesium 32mg 12mg 5%
Calcium 50mg 10mg 4%
Protein 3.07g 1.67g 3%
Vitamin E 0.12mg 0.6mg 3%
Vitamin B1 0.106mg 0.067mg 3%
Vitamin B3 0.766mg 0.293mg 3%
Fats 0.46g 1.17g 1%
Fiber 3.7g 4g 1%
Zinc 0.22mg 0.35mg 1%
Starch 2.7g 1%
Choline 11.1mg 7.6mg 1%
Net carbs 75.48g 14.7g N/A
Sugar 59.19g 13.67g N/A
Sodium 11mg 3mg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.058g 0.12g 0%
Monounsaturated fat 0.051g 0.093g 0%
Polyunsaturated fat 0.037g 0.079g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +83.8%
Contains more CarbsCarbs +323.4%
Contains more OtherOther +250.9%
Contains more FatsFats +154.3%
Contains more WaterWater +405.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -51.7%
Contains more Mono. FatMonounsaturated fat +82.4%
Contains more Poly. FatPolyunsaturated fat +113.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.