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Rose hip vs Pomegranate - In-Depth Nutrition Comparison

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How are Rose hip and Pomegranate different?

  • Rose hip is higher in Vitamin C, Fiber, Manganese, Vitamin E , Calcium, Magnesium, Iron, and Vitamin B2, however Pomegranate is richer in Vitamin A, and Folate.
  • Daily need coverage for Vitamin C from Rose hip is 462% higher.
  • Rose hip contains 17 times more Calcium than Pomegranate. While Rose hip contains 169mg of Calcium, Pomegranate contains only 10mg.

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

Infographic

Rose hip vs Pomegranate infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +253.3%
Contains more Calcium +1590%
Contains more Potassium +81.8%
Contains more Magnesium +475%
Contains more Phosphorus +69.4%
Contains more Copper +39.8%
Contains more Zinc +40%
Contains less Sodium -25%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 40% 51% 38% 50% 38% 7% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +253.3%
Contains more Calcium +1590%
Contains more Potassium +81.8%
Contains more Magnesium +475%
Contains more Phosphorus +69.4%
Contains more Copper +39.8%
Contains more Zinc +40%
Contains less Sodium -25%

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 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%
Contains more Vitamin B1 +318.8%
Contains more Folate +1166.7%
Equal in Vitamin B6 - 0.075
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%
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%
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%
Contains more Vitamin B1 +318.8%
Contains more Folate +1166.7%
Equal in Vitamin B6 - 0.075

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hip Pomegranate
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
166
Rose hip
16
Pomegranate
Mineral Summary Score
31
Rose hip
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
10%
Rose hip
10%
Pomegranate
Carbohydrates
38%
Rose hip
19%
Pomegranate
Fats
2%
Rose hip
5%
Pomegranate

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