Mulberry vs Pomegranate: Nutrition & Calories Compare


Mulberries vs Pomegranate
Nutrition Facts
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Mulberries vs Pomegranate 100g Compare
per 100g | Mulberry | Pomegranate |
---|---|---|
Calories | 43 | 83 |
Carbohydrates | 9.8 g | 18.7 g |
Fat | 0.39 g | 1.17 g |
Dietary fiber | 1.7 g | 4 g |
Protein | 1.44 g | 1.67 g |
Calcium | 39 mg | 10 mg |
Iron | 1.85 mg | 0.3 mg |
Magnessium | 18 mg | 12 mg |
Potassium | 194 mg | 236 mg |
Sodium | 10 mg | 3 mg |
Zink | 0.12 mg | 0.35 mg |
Vitaminium B2 (riboflavin) | 0.101 mg | 0.053 mg |
Vitaminium B3 (Niacin) | 0.62 mg | 0.293 mg |
Vitaminium B6 | 0.05 mg | 0.075 mg |
Vitaminium B9 (Folic acid) | 6 mg | 38 mg |
Vitaminium C | 36.4 mg | 10.2 mg |
Vitaminium E | 0.87 mg | 0.6 mg |
Vitaminium K | 7.8 µg | 16.4 µg |
Exploring the Nutritional Landscape of Mulberry and Pomegranate
The world of fruits is vast and varied, offering a bounty of flavors and nutritional benefits that cater to a wide range of dietary needs and preferences. Among the plethora of choices, mulberries and pomegranates stand out not only for their distinctive tastes but also for their impressive nutritional profiles. While both fruits are celebrated for their health benefits, a closer look at their nutritional content reveals some interesting differences that might influence your choice depending on your health goals.
A Tale of Two Fruits
Mulberries and pomegranates have been cherished through the ages, not just for their unique flavors but also for their health-promoting properties. Mulberries, with their sweet, slightly tart taste, are often enjoyed fresh, dried, or as a flavorful addition to various dishes. Pomegranates, known for their vibrant red seeds called arils, offer a juicy burst of flavor that's both sweet and tangy. Beyond their culinary uses, both fruits have been used in traditional medicine across different cultures, underscoring their valued place in human nutrition and health.
Nutritional Breakdown: The Basics
- Calories: Mulberries come in at a lower calorie count of 43 per 100 grams, compared to pomegranates, which have 83 calories per 100 grams. This makes mulberries a lighter option for those monitoring their calorie intake.
- Macronutrients: Both fruits offer a good balance of carbohydrates, fiber, and protein. Mulberries provide 9.8g of carbs and 1.44g of protein, with a fiber content of 1.7g. Pomegranates, on the other hand, have 18.7g of carbs and 1.67g of protein, with a higher fiber content of 4g.
- Fats: Both fruits are low in fat, with mulberries containing 0.39g and pomegranates slightly higher at 1.17g.
Diving Deeper: Vitamins and Minerals
When it comes to vitamins and minerals, both fruits are powerhouses, each offering a unique set of nutrients that contribute to overall health and wellbeing.
- Calcium and Iron: Mulberries lead with 39mg of calcium and 1.85mg of iron, compared to pomegranates that provide 10mg of calcium and 0.3mg of iron. This makes mulberries a better choice for supporting bone health and blood formation.
- Magnesium, Potassium, and Zinc: Both fruits offer these essential minerals, with mulberries providing 18mg of magnesium, 194mg of potassium, and 0.12mg of zinc. Pomegranates are slightly ahead in potassium content at 236mg and offer more zinc at 0.35mg.
- Vitamins A, C, and E: Mulberries are an excellent source of Vitamin C with 36.4mg, and also provide Vitamin A and E. Pomegranates, while lower in Vitamin C at 10.2mg, still offer beneficial amounts of these antioxidants.
What Does This Mean for You?
Choosing between mulberries and pomegranates ultimately depends on your personal health goals and dietary preferences. If you're looking for a low-calorie, high-iron option that's rich in Vitamin C, mulberries might be the way to go. On the other hand, if you prefer a fruit that's higher in fiber and potassium, pomegranates could be more aligned with your needs.
Regardless of your choice, incorporating either of these nutrient-dense fruits into your diet can contribute to a healthy, balanced lifestyle. Whether you enjoy them fresh, in smoothies, or as part of a delicious recipe, mulberries and pomegranates offer a delightful way to boost your nutritional intake while satisfying your taste buds.
Mulberry 100g
43kcalCalories source
- 81% CARBS.
- 12% PROTEIN
- 7% FAT
Pomegranate 100g
83kcalCalories source
- 81% CARBS
- 7% PROTEIN
- 11% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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