Cranberry vs Pomegranate: Nutrition & Calories Compare



Cranberry - calories, kcal, weight, nutrition
Cranberry - calories, kcal, weight, nutrition

Cranberries vs Pomegranate
Nutrition Facts

Cranberries
Serving size:
  change
handful (40g)tablespoon (12g)teaspoon (3g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 45

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Pomegranate
Serving size:
  change
one pomegranate (235g)cup (174g)half cup (87g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Cranberries vs Pomegranate 100g Compare


per 100gCranberryPomegranate
Calories46 83
Carbohydrates12.2 g18.7 g
Fat0.13 g1.17 g
Dietary fiber4.6 g4 g
Protein0.4 g1.67 g
Calcium8 mg10 mg
Iron0.25 mg0.3 mg
Magnessium6 mg12 mg
Phosphorus13 mg36 mg
Potassium85 mg236 mg
Sodium2 mg3 mg
Zink0.1 mg0.35 mg
Vitaminium B1 (Thiamine)0.012 mg0.067 mg
Vitaminium B2 (riboflavin)0.02 mg0.053 mg
Vitaminium B3 (Niacin)0.101 mg0.293 mg
Vitaminium B50.295 mg0.135 mg
Vitaminium B60.057 mg0.075 mg
Vitaminium B9 (Folic acid)1 mg38 mg
Vitaminium C13.3 mg10.2 mg
Vitaminium E1.2 mg0.6 mg
Vitaminium K5.1 µg16.4 µg

The Delightful World of Cranberries and Pomegranates

When autumn rolls around, two fruits often come to mind, adorning tables and delighting taste buds with their unique flavors and vibrant colors: cranberries and pomegranates. These fruits are not only famous for their culinary uses but also for their impressive nutritional profiles. Beyond being holiday favorites, cranberries and pomegranates pack a punch in terms of health benefits, making them a fascinating subject for comparison.

Cranberries: A Tart Powerhouse

Cranberries, with their tartness and bright red hue, are often associated with Thanksgiving but offer year-round benefits. They are renowned for their ability to prevent urinary tract infections, thanks in part to their high proanthocyanidin content. But the benefits don't stop there; cranberries are also loaded with antioxidants and vitamins that can contribute to heart health and improved digestion.

Pomegranates: The Jewel of Fruits

Pomegranates, on the other hand, are often celebrated as a symbol of health and fertility. Their jewel-like seeds are not only visually appealing but are bursting with nutrients. Pomegranates are particularly noted for their high antioxidant content, which can help in reducing inflammation and protecting against various diseases. They are also a good source of fiber, vitamins, and minerals, making them a hearty addition to any diet.

Nutritional Face-Off

When it comes to cranberry vs pomegranate calories, pomegranates are higher in calories, offering 83 calories per 100 grams compared to cranberries' 46. This makes cranberries a lighter option for those watching their calorie intake.

In terms of carbohydrates and fiber, pomegranates lead with 18.7 grams of carbs and 4 grams of fiber, while cranberries provide 12.2 grams of carbs and a slightly higher fiber content at 4.6 grams. This makes both fruits excellent for digestion, although cranberries might have a slight edge due to their higher fiber-to-carb ratio.

Looking at fats, pomegranates contain more with 1.17 grams, compared to cranberries' minimal 0.13 grams. However, the fat content in both fruits is relatively low, making them heart-healthy choices.

Protein-wise, pomegranates again take the lead with 1.67 grams per 100 grams, offering a bit more for those looking to up their protein intake through fruits.

Both fruits are virtually gluten-free and cholesterol-free, making them safe and healthy options for those with dietary restrictions.

When examining the mineral content, pomegranates boast higher levels of calcium, magnesium, phosphorus, potassium, and zinc, making them a superior choice for supporting bone health and energy levels. Cranberries, however, are not far behind and still offer a decent mineral profile.

Vitamins are where cranberries shine, especially with their higher vitamin C and E content, which are crucial for immune health and skin health, respectively. Pomegranates, though, provide more B vitamins and vitamin K, which are essential for energy metabolism and blood health.

The Verdict

Choosing between cranberries and pomegranates ultimately comes down to personal preference and nutritional needs. Both fruits offer unique health benefits and can be a delicious part of a balanced diet. Whether you're looking for a low-calorie option with cranberries or a nutrient-dense snack in pomegranates, incorporating these fruits into your diet can bring a burst of flavor and a boost of health.

So, next time you're at the grocery store, consider grabbing a bag of cranberries or a pomegranate (or both!) to enrich your meals and snacks with their delightful tastes and nutritional benefits.

Cranberry 100g

46kcal

Calories source

  • 95% CARBS.
  • 3% PROTEIN
  • 2% FAT

Pomegranate 100g

83kcal

Calories source

  • 81% CARBS
  • 7% PROTEIN
  • 11% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com 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.

Add comment