Raisin vs. Pomegranate — In-Depth Nutrition Comparison
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The main differences between Raisin and Pomegranate
- Raisin is 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 from Raisin is 20% higher.
- Raisin contains 3 times more Potassium than Pomegranate. Raisin contains 749mg of Potassium, while Pomegranate contains 236mg.
Food types used in this article are Raisins, seedless and Pomegranates, raw.
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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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Calcium
+400%
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Iron
+526.7%
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Magnesium
+166.7%
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Phosphorus
+180.6%
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Potassium
+217.4%
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Copper
+101.3%
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Manganese
+151.3%
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Selenium
+20%
Contains
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Sodium
-72.7%
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Zinc
+59.1%
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Calcium
+400%
Contains
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Iron
+526.7%
Contains
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Magnesium
+166.7%
Contains
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Phosphorus
+180.6%
Contains
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Potassium
+217.4%
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Copper
+101.3%
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Manganese
+151.3%
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Selenium
+20%
Contains
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Sodium
-72.7%
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Zinc
+59.1%
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.
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Contains
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Vitamin B1
+58.2%
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Vitamin B2
+135.8%
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Vitamin B3
+161.4%
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Vitamin B6
+132%
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Vitamin E
+400%
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Vitamin C
+343.5%
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Vitamin B5
+296.8%
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Folate
+660%
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Vitamin K
+368.6%
Contains
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Vitamin B1
+58.2%
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Vitamin B2
+135.8%
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Vitamin B3
+161.4%
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Vitamin B6
+132%
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Vitamin E
+400%
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Vitamin C
+343.5%
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Vitamin B5
+296.8%
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Folate
+660%
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Vitamin K
+368.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+83.8%
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Carbs
+323.4%
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Other
+250.9%
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Fats
+154.3%
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Water
+405.1%
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Contains
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Protein
+83.8%
Contains
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Carbs
+323.4%
Contains
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Other
+250.9%
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Fats
+154.3%
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Water
+405.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-51.7%
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Monounsaturated Fat
+82.4%
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Polyunsaturated fat
+113.5%
Saturated Fat:
0.058 g
Monounsaturated Fat:
0.051 g
Polyunsaturated fat:
0.037 g
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Contains
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Saturated Fat
-51.7%
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Monounsaturated Fat
+82.4%
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Polyunsaturated fat
+113.5%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.48g | 14.7g |
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| Protein | 3.07g | 1.67g |
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| Fats | 0.46g | 1.17g |
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| Carbs | 79.18g | 18.7g |
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| Calories | 299kcal | 83kcal |
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| Starch | 2.7g |
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| Fructose | 29.68g |
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| Sugar | 59.19g | 13.67g |
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| Fiber | 3.7g | 4g |
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| Calcium | 50mg | 10mg |
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| Iron | 1.88mg | 0.3mg |
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| Magnesium | 32mg | 12mg |
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| Phosphorus | 101mg | 36mg |
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| Potassium | 749mg | 236mg |
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| Sodium | 11mg | 3mg |
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| Zinc | 0.22mg | 0.35mg |
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| Copper | 0.318mg | 0.158mg |
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| Manganese | 0.299mg | 0.119mg |
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| Selenium | 0.6µg | 0.5µg |
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| Vitamin E | 0.12mg | 0.6mg |
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| Vitamin C | 2.3mg | 10.2mg |
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| Vitamin B1 | 0.106mg | 0.067mg |
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| Vitamin B2 | 0.125mg | 0.053mg |
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| Vitamin B3 | 0.766mg | 0.293mg |
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| Vitamin B5 | 0.095mg | 0.377mg |
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| Vitamin B6 | 0.174mg | 0.075mg |
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| Folate | 5µg | 38µg |
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| Vitamin K | 3.5µg | 16.4µg |
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| Tryptophan | 0.05mg |
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| Threonine | 0.077mg |
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| Isoleucine | 0.057mg |
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| Leucine | 0.096mg |
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| Lysine | 0.084mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.083mg |
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| Histidine | 0.072mg |
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| Saturated Fat | 0.058g | 0.12g |
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| Monounsaturated Fat | 0.051g | 0.093g |
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| Polyunsaturated fat | 0.037g | 0.079g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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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
12%
16%
Minerals Daily Need Coverage Score
37%
14%
Comparison summary
Which food is lower in Saturated Fat?
Raisin is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Raisin is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate is lower in Sugar (difference - 45.52g)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in vitamins?
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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.