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  6. Cranberry sauce vs. Pomegranate

Cranberry sauce vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between cranberry sauce and pomegranate?

  • Cranberry sauce is higher in carbs, yet pomegranate is higher in copper, vitamin K, fiber, vitamin C, folate, and potassium.
  • Pomegranate's daily need coverage for copper is 15% more.
  • Cranberry sauce has 2 times more sugar than pomegranate. While cranberry sauce has 31.75g of sugar, pomegranate has only 13.67g.

We used Cranberry sauce, canned, sweetened and Pomegranates, raw types in this article.

Infographic

Cranberry sauce vs Pomegranate infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 2.5% 15% 8.7% 0.82% 1.7% 0.65% 9.5% 2.2%
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 IronIron +36.7%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +742.9%
Contains more CopperCopper +507.7%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +63%
Contains more SeleniumSelenium +25%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.67% 19% 3.8% 4.8% 1.9% 0% 3.2% 0% 3.5% 0.75%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 12% 17% 12% 5.5% 23% 17% 0% 41% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +55%
Contains more Vitamin CVitamin C +920%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +152.4%
Contains more Vitamin B3Vitamin B3 +193%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +435.7%
Contains more Vitamin KVitamin K +1071.4%
Contains more FolateFolate +3700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry sauce Pomegranate DV% diff.
Copper 0.026mg 0.158mg 15%
Vitamin K 1.4µg 16.4µg 13%
Fiber 1.1g 4g 12%
Fructose 9.75g 12%
Vitamin C 1mg 10.2mg 10%
Folate 1µg 38µg 9%
Vitamin B5 0.377mg 8%
Carbs 40.4g 18.7g 7%
Potassium 28mg 236mg 6%
Phosphorus 4mg 36mg 5%
Vitamin B6 0.014mg 0.075mg 5%
Calories 159kcal 83kcal 4%
Vitamin B1 0.015mg 0.067mg 4%
Zinc 0.03mg 0.35mg 3%
Protein 0.9g 1.67g 2%
Fats 0.15g 1.17g 2%
Magnesium 2mg 12mg 2%
Vitamin E 0.93mg 0.6mg 2%
Manganese 0.073mg 0.119mg 2%
Vitamin B2 0.021mg 0.053mg 2%
Calcium 3mg 10mg 1%
Iron 0.41mg 0.3mg 1%
Vitamin B3 0.1mg 0.293mg 1%
Choline 3.8mg 7.6mg 1%
Saturated fat 0.007g 0.12g 1%
Protein per 100 calories 0.57g 2g N/A
Calories per 10 g protein 1767kcal 497kcal N/A
Weight per 100 calories 63g 120g N/A
Net carbs 39.3g 14.7g N/A
Sugar 31.75g 13.67g N/A
Sodium 5mg 3mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.4µg 0.5µg 0%
Monounsaturated fat 0.007g 0.093g 0%
Polyunsaturated fat 0.031g 0.079g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
40% 58%
Protein: 0.9 g
Fats: 0.15 g
Carbs: 40.4 g
Water: 58.45 g
Other: 0.1 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 CarbsCarbs +116%
Contains more ProteinProtein +85.6%
Contains more FatsFats +680%
Contains more WaterWater +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 69%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.031 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 -94.2%
Contains more Mono. FatMonounsaturated fat +1228.6%
Contains more Poly. FatPolyunsaturated fat +154.8%

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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. Cranberry sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173961/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.