Cranberry vs Pomegranate: Health Insights
Where is more calories, protein, carbs - what is more healthy?
Pomegranate vs. Cranberry
Pomegranate is a fruit that is red in color with a hard exterior. The interior of the fruit is filled with seeds that are edible.
Pomegranates are native to the Middle East and have been cultivated for over 4,000 years.
Cranberries are a fruit that is red in color with a white interior. The cranberry is native to North America and was first cultivated by the Native Americans.
Pomegranate vs Cranberries: Nutrition Comparison
per 100g | Cranberry | Pomegranate |
---|---|---|
Calories | 46 | 83 |
Carbohydrates | 12.2 g | 18.7 g |
Fat | 0.13 g | 1.17 g |
Dietary fiber | 4.6 g | 4 g |
Protein | 0.4 g | 1.67 g |
Calcium | 8 mg | 10 mg |
Iron | 0.25 mg | 0.3 mg |
Magnessium | 6 mg | 12 mg |
Phosphorus | 13 mg | 36 mg |
Potassium | 85 mg | 236 mg |
Sodium | 2 mg | 3 mg |
Zink | 0.1 mg | 0.35 mg |
Vitaminium B1 (Thiamine) | 0.012 mg | 0.067 mg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.053 mg |
Vitaminium B3 (Niacin) | 0.101 mg | 0.293 mg |
Vitaminium B5 | 0.295 mg | 0.135 mg |
Vitaminium B6 | 0.057 mg | 0.075 mg |
Vitaminium B9 (Folic acid) | 1 mg | 38 mg |
Vitaminium C | 13.3 mg | 10.2 mg |
Vitaminium E | 1.2 mg | 0.6 mg |
Vitaminium K | 5.1 mg | 16.4 mg |
Less Calories in Cranberries
At first glance, you can see that in Cranberries is much less calories than in pomegranate.
Cranberries has 46 kcal per 100g and pomegranate 83 kcal per 100g so it is pretty easy to calculate that the difference is about 80%.
In Cranberries and in pomegranate most calories came from carbs.
See tables below to compare Cranberries with pomegranate in details.
Cranberries And Pomegranate Nutrition Difference
- Calories:
pomegranate - 80% more than Cranberries - Carbohydrates:
pomegranate - 53% more than Cranberries - Fat:
pomegranate - 800% more than Cranberries - Dietary fiber:
Cranberries - 15% more than pomegranate - Protein:
pomegranate - 318% more than Cranberries
Less protein in Cranberries
It is aslo easy to see see that in Cranberries is less protein than in pomegranate.
There is 1.67g per 100g of pomegranate and 0.4g per 100g of Cranberries so using simple math we can see that difference is about 318%.
Less carbohydrates in Cranberries
In Cranberries is less carbohydrates than in pomegranate.
There is 18.7g/100g of carbohydrates in pomegranate and 12.2g/100g in Cranberries so let me do the math for you again - difference is about 53%.
Less fat in Cranberries
In Cranberries is less fats than in pomegranate.
The tables above show us that there is 1.17g/100g of fats in pomegranate and 0.13g/100g in Cranberries. In this case difference is about 800%.
Cranberry
46kcal- Calories46
- Carbohydrates12.2 g
- Fat0.13 g
- Dietary fiber4.6 g
- Protein0.4 g
100g | ounce | handfull | tablespoon | teaspoon | cup | half cup
Calories source
- 95% CARBS.
- 3% 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 Cranberries
- Vitaminium B1 (Thiamine):
pomegranate - 458% more than Cranberries - Vitaminium B2 (riboflavin):
pomegranate - 165% more than Cranberries - Vitaminium B3 (Niacin):
pomegranate - 190% more than Cranberries - Vitaminium B5:
Cranberries - 119% more than pomegranate - Vitaminium B6:
pomegranate - 32% more than Cranberries - Vitaminium B9 (Folic acid):
pomegranate - 3700% more than Cranberries - Vitaminium C:
Cranberries - 30% more than pomegranate - Vitaminium E:
Cranberries - 100% more than pomegranate - Vitaminium K:
pomegranate - 222% more than Cranberries
Minerals: Cranberries vs pomegranate
- Calcium:
pomegranate - 25% more than Cranberries - Iron:
pomegranate - 20% more than Cranberries - Magnessium:
pomegranate - 100% more than Cranberries - Phosphorus:
pomegranate - 177% more than Cranberries - Potassium:
pomegranate - 178% more than Cranberries - Sodium:
pomegranate - 50% more than Cranberries - Zink:
pomegranate - 250% more than Cranberries
Compares of Cranberries
- Cranberries vs Apricot
- Cranberries vs Banana
- Cranberries vs Blackcurrants
- Cranberries vs Blueberries
- Cranberries vs Cherries
- Cranberries vs Fig
- see all compares of Cranberries
Compares of pomegranate
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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