Grapes vs Pomegranate: The Healthier Choice
Where is more calories, protein, carbs - what is more healthy?
Pomegranate vs. Grapes
The two fruits are quite different in appearance, with grapes being small and round, and pomegranates being larger and oval-shaped.
Grapes are typically green or purple, while pomegranates can be red, pink, or yellow. When it comes to taste, grapes are sweet, while pomegranates are tart.
Both fruits are a good source of vitamins and antioxidants. Grapes have the added benefit of being high in resveratrol, which has been linked to various health benefits, such as reduced risk of heart disease and cancer. Pomegranates, on the other hand, are a good source of fiber and have been shown to have anti-inflammatory properties.
Pomegranate vs Grape: Nutrition Comparison
| per 100g | Grapes | Pomegranate |
|---|---|---|
| Calories | 69 | 83 |
| Carbohydrates | 18 g | 18.7 g |
| Fat | 0.16 g | 1.17 g |
| Dietary fiber | 0.9 g | 4 g |
| Protein | 0.72 g | 1.67 g |
| Calcium | 10 mg | 10 mg |
| Iron | 0.36 mg | 0.3 mg |
| Magnessium | 7 mg | 12 mg |
| Potassium | 191 mg | 236 mg |
| Zink | 0.07 mg | 0.35 mg |
| Vitaminium B1 (Thiamine) | 0.069 mg | 0.067 mg |
| Vitaminium B2 (riboflavin) | 0.07 mg | 0.053 mg |
| Vitaminium B3 (Niacin) | 0.188 mg | 0.293 mg |
| Vitaminium B5 | 0.05 mg | 0.135 mg |
| Vitaminium B6 | 0.086 mg | 0.075 mg |
| Vitaminium B9 (Folic acid) | 2 mg | 38 mg |
| Vitaminium C | 10.8 mg | 10.2 mg |
| Vitaminium E | 0.19 mg | 0.6 mg |
| Vitaminium K | 14.6 mg | 16.4 mg |
Less Calories in Grape
At first glance, you can see that in grape is less calories than in pomegranate.
Grape has 69 kcal per 100g and pomegranate 83 kcal per 100g so it is pretty easy to calculate that the difference is about 20%.
In grape and in pomegranate most calories came from carbs.
See tables below to compare grape with pomegranate in details.
Grape And Pomegranate Nutrition Difference
- Calories:
pomegranate - 20% more than grape - Carbohydrates:
pomegranate - 4% more than grape - Fat:
pomegranate - 631% more than grape - Dietary fiber:
pomegranate - 344% more than grape - Protein:
pomegranate - 132% more than grape
Less protein in grape
It is aslo easy to see see that in grape is less protein than in pomegranate.
There is 1.67g per 100g of pomegranate and 0.72g per 100g of grape so using simple math we can see that difference is about 132%.
Less carbohydrates in grape
In grape is less carbohydrates than in pomegranate.
There is 18.7g/100g of carbohydrates in pomegranate and 18g/100g in grape so let me do the math for you again - difference is about 4%.
Less fat in grape
In grape is less fats than in pomegranate.
The tables above show us that there is 1.17g/100g of fats in pomegranate and 0.16g/100g in grape. In this case difference is about 631%.
Grapes
69kcal- Calories69
- Carbohydrates18 g
- Fat0.16 g
- Dietary fiber0.9 g
- Protein0.72 g
100g | ounce | single piece | handfull | cup | half cup
Calories source
- 94% CARBS.
- 4% PROTEIN
- 2% FAT
Pomegranate
83kcal- Calories83
- Carbohydrates18.7 g
- Fat1.17 g
- Dietary fiber4 g
- Protein1.67 g
100g | ounce | single piece | cup | half cup
Calories source
- 81% CARBS
- 7% PROTEIN
- 11% FAT
Vitamins: pomegranate vs grape
- Vitaminium B1 (Thiamine):
grape - 3% more than pomegranate - Vitaminium B2 (riboflavin):
grape - 32% more than pomegranate - Vitaminium B3 (Niacin):
pomegranate - 56% more than grape - Vitaminium B5:
pomegranate - 170% more than grape - Vitaminium B6:
grape - 15% more than pomegranate - Vitaminium B9 (Folic acid):
pomegranate - 1800% more than grape - Vitaminium C:
grape - 6% more than pomegranate - Vitaminium E:
pomegranate - 216% more than grape - Vitaminium K:
pomegranate - 12% more than grape
Minerals: grape vs pomegranate
- Calcium:
pomegranate - 0% more than grape - Iron:
grape - 20% more than pomegranate - Magnessium:
pomegranate - 71% more than grape - Potassium:
pomegranate - 24% more than grape - Zink:
pomegranate - 400% more than grape
Compares of grape
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Compares of pomegranate
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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