Blackberries vs Pomegranate: What Should You Choose?

Where is more calories, protein, carbs - what is more healthy?

Blackberries - calories, kcal, weight, nutrition
Blackberries - calories, kcal, weight, nutrition

Pomegranate vs Blackberry: Nutrition Comparison

per 100gBlackberriesPomegranate
Calories43 83
Carbohydrates9.61 g18.7 g
Fat0.49 g1.17 g
Dietary fiber5.3 g4 g
Protein1.39 g1.67 g
Calcium29 mg10 mg
Iron0.62 mg0.3 mg
Magnessium20 mg12 mg
Potassium162 mg236 mg
Sodium1 mg3 mg
Zink0.53 mg0.35 mg
Vitaminium B1 (Thiamine)0.02 mg0.067 mg
Vitaminium B3 (Niacin)0.646 mg0.293 mg
Vitaminium B50.276 mg0.135 mg
Vitaminium B60.03 mg0.075 mg
Vitaminium B9 (Folic acid)25 mg38 mg
Vitaminium C21 mg10.2 mg
Vitaminium E1.17 mg0.6 mg
Vitaminium K19.8 mg16.4 mg

Less Calories in Blackberry

At first glance, you can see that in blackberry is much less calories than in pomegranate.

Blackberry has 43 kcal per 100g and pomegranate 83 kcal per 100g so it is pretty easy to calculate that the difference is about 93%.

In blackberry and in pomegranate most calories came from carbs.

See tables below to compare blackberry with pomegranate in details.

Blackberry And Pomegranate Nutrition Difference

  • Calories:
    pomegranate - 93% more than blackberry
  • Carbohydrates:
    pomegranate - 95% more than blackberry
  • Fat:
    pomegranate - 139% more than blackberry
  • Dietary fiber:
    blackberry - 33% more than pomegranate
  • Protein:
    pomegranate - 20% more than blackberry

Less protein in blackberry

It is aslo easy to see see that in blackberry is less protein than in pomegranate.

There is 1.67g per 100g of pomegranate and 1.39g per 100g of blackberry so using simple math we can see that difference is about 20%.

Less carbohydrates in blackberry

In blackberry is less carbohydrates than in pomegranate.

There is 18.7g/100g of carbohydrates in pomegranate and 9.61g/100g in blackberry so let me do the math for you again - difference is about 95%.

Less fat in blackberry

In blackberry is less fats than in pomegranate.

The tables above show us that there is 1.17g/100g of fats in pomegranate and 0.49g/100g in blackberry. In this case difference is about 139%.


  • Calories43
  • Carbohydrates9.61 g
  • Fat0.49 g
  • Dietary fiber5.3 g
  • Protein1.39 g
Blackberries calories per:
| ounce | single piece | handfull | cup | half cup

Calories source

  • 79% CARBS.
  • 11% PROTEIN
  • 9% FAT


  • Calories83
  • Carbohydrates18.7 g
  • Fat1.17 g
  • Dietary fiber4 g
  • Protein1.67 g
Pomegranate calories per:
| ounce | single piece | cup | half cup

Calories source

  • 81% CARBS
  • 7% PROTEIN
  • 11% FAT

Vitamins: pomegranate vs blackberry

  • Vitaminium B1 (Thiamine):
    pomegranate - 235% more than blackberry
  • Vitaminium B3 (Niacin):
    blackberry - 120% more than pomegranate
  • Vitaminium B5:
    blackberry - 104% more than pomegranate
  • Vitaminium B6:
    pomegranate - 150% more than blackberry
  • Vitaminium B9 (Folic acid):
    pomegranate - 52% more than blackberry
  • Vitaminium C:
    blackberry - 106% more than pomegranate
  • Vitaminium E:
    blackberry - 95% more than pomegranate
  • Vitaminium K:
    blackberry - 21% more than pomegranate

Minerals: blackberry vs pomegranate

  • Calcium:
    blackberry - 190% more than pomegranate
  • Iron:
    blackberry - 107% more than pomegranate
  • Magnessium:
    blackberry - 67% more than pomegranate
  • Potassium:
    pomegranate - 46% more than blackberry
  • Sodium:
    pomegranate - 200% more than blackberry
  • Zink:
    blackberry - 51% more than pomegranate
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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