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Raspberry vs Pomegranate - In-Depth Nutrition Comparison

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How are Raspberry and Pomegranate different?

  • Raspberry is richer in Manganese, Vitamin C, and Fiber, while Pomegranate is higher in Copper, and Vitamin K.
  • Raspberry covers your daily need of Manganese 24% more than Pomegranate.
  • Raspberry contains 3 times more Vitamin C than Pomegranate. Raspberry contains 26.2mg of Vitamin C, while Pomegranate contains 10.2mg.
  • Raspberry is lower in Sugar.

Raspberries, raw and Pomegranates, raw types were used in this article.

Infographic

Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +150%
Contains more Iron +130%
Contains more Magnesium +83.3%
Contains less Sodium -66.7%
Contains more Zinc +20%
Contains more Phosphorus +24.1%
Contains more Potassium +56.3%
Contains more Copper +75.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +150%
Contains more Iron +130%
Contains more Magnesium +83.3%
Contains less Sodium -66.7%
Contains more Zinc +20%
Contains more Phosphorus +24.1%
Contains more Potassium +56.3%
Contains more Copper +75.6%

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 A +∞%
Contains more Vitamin E +45%
Contains more Vitamin C +156.9%
Contains more Vitamin B3 +104.1%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +45%
Contains more Vitamin C +156.9%
Contains more Vitamin B3 +104.1%
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%

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.
Raspberry Pomegranate
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 Raspberry Pomegranate Opinion
Net carbs 5.44g 14.7g Pomegranate
Protein 1.2g 1.67g Pomegranate
Fats 0.65g 1.17g Pomegranate
Carbs 11.94g 18.7g Pomegranate
Calories 52kcal 83kcal Pomegranate
Starch 0g g Raspberry
Fructose 2.35g g Raspberry
Sugar 4.42g 13.67g Raspberry
Fiber 6.5g 4g Raspberry
Calcium 25mg 10mg Raspberry
Iron 0.69mg 0.3mg Raspberry
Magnesium 22mg 12mg Raspberry
Phosphorus 29mg 36mg Pomegranate
Potassium 151mg 236mg Pomegranate
Sodium 1mg 3mg Raspberry
Zinc 0.42mg 0.35mg Raspberry
Copper 0.09mg 0.158mg Pomegranate
Vitamin A 33IU 0IU Raspberry
Vitamin E 0.87mg 0.6mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 10.2mg Raspberry
Vitamin B1 0.032mg 0.067mg Pomegranate
Vitamin B2 0.038mg 0.053mg Pomegranate
Vitamin B3 0.598mg 0.293mg Raspberry
Vitamin B5 0.329mg 0.377mg Pomegranate
Vitamin B6 0.055mg 0.075mg Pomegranate
Folate 21µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 16.4µg 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 0.019g 0.12g Raspberry
Monounsaturated Fat 0.064g 0.093g Pomegranate
Polyunsaturated fat 0.375g 0.079g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Pomegranate
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
17
Raspberry
16
Pomegranate
Mineral Summary Score
15
Raspberry
15
Pomegranate

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
7%
Raspberry
10%
Pomegranate
Carbohydrates
12%
Raspberry
19%
Pomegranate
Fats
3%
Raspberry
5%
Pomegranate

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.