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  6. Cranberries vs. Pomegranate

Cranberries vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between cranberries and pomegranate

  • Cranberries are richer in manganese, yet pomegranate is richer in copper, vitamin K, and folate.
  • Daily need coverage for copper for pomegranate is 11% higher.
  • Cranberries contain 2 times more manganese than pomegranate. Cranberries contain 0.267mg of manganese, while pomegranate contains 0.119mg.
  • Cranberries contain less sugar.

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

Infographic

Cranberries 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 less SodiumSodium -33.3%
Contains more ManganeseManganese +124.4%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +195%
Contains more IronIron +30.4%
Contains more CopperCopper +182.1%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +227.3%
Contains more SeleniumSelenium +400%

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.
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75%
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 CVitamin C +37.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +458.3%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +190.1%
Contains more Vitamin B5Vitamin B5 +27.8%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +228%
Contains more FolateFolate +3700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Pomegranate DV% diff.
Copper 0.056mg 0.158mg 11%
Vitamin K 5µg 16.4µg 10%
Folate 1µg 38µg 9%
Manganese 0.267mg 0.119mg 6%
Potassium 80mg 236mg 5%
Vitamin E 1.32mg 0.6mg 5%
Vitamin B1 0.012mg 0.067mg 5%
Vitamin C 14mg 10.2mg 4%
Phosphorus 11mg 36mg 4%
Vitamin B2 0.02mg 0.053mg 3%
Calories 46kcal 83kcal 2%
Protein 0.46g 1.67g 2%
Fats 0.13g 1.17g 2%
Carbs 11.97g 18.7g 2%
Fiber 3.6g 4g 2%
Zinc 0.09mg 0.35mg 2%
Vitamin B5 0.295mg 0.377mg 2%
Magnesium 6mg 12mg 1%
Iron 0.23mg 0.3mg 1%
Selenium 0.1µg 0.5µg 1%
Vitamin B3 0.101mg 0.293mg 1%
Vitamin B6 0.057mg 0.075mg 1%
Saturated fat 0.008g 0.12g 1%
Fructose 0.67g 1%
Net carbs 8.37g 14.7g N/A
Calcium 8mg 10mg 0%
Sugar 4.27g 13.67g N/A
Sodium 2mg 3mg 0%
Vitamin A 3µg 0µg 0%
Choline 5.5mg 7.6mg 0%
Monounsaturated fat 0.018g 0.093g 0%
Polyunsaturated fat 0.055g 0.079g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 WaterWater +12%
Contains more ProteinProtein +263%
Contains more FatsFats +800%
Contains more CarbsCarbs +56.2%
Contains more OtherOther +341.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -93.3%
Contains more Mono. FatMonounsaturated fat +416.7%
Contains more Poly. FatPolyunsaturated fat +43.6%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.