Mulberry vs Pomegranate: Nutrition & Calories Compare



Mulberry - calories, kcal, weight, nutrition
Mulberry - calories, kcal, weight, nutrition

Mulberries vs Pomegranate
Nutrition Facts

Mulberries
Serving size:
  change
handful (30g)tablespoon (10g)teaspoon (6g)cup (140g)half cup (70g)
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: 25

* 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.

Mulberries vs Pomegranate 100g Compare


per 100gMulberryPomegranate
Calories43 83
Carbohydrates9.8 g18.7 g
Fat0.39 g1.17 g
Dietary fiber1.7 g4 g
Protein1.44 g1.67 g
Calcium39 mg10 mg
Iron1.85 mg0.3 mg
Magnessium18 mg12 mg
Potassium194 mg236 mg
Sodium10 mg3 mg
Zink0.12 mg0.35 mg
Vitaminium B2 (riboflavin)0.101 mg0.053 mg
Vitaminium B3 (Niacin)0.62 mg0.293 mg
Vitaminium B60.05 mg0.075 mg
Vitaminium B9 (Folic acid)6 mg38 mg
Vitaminium C36.4 mg10.2 mg
Vitaminium E0.87 mg0.6 mg
Vitaminium K7.8 µg16.4 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

43kcal

Calories source

  • 81% CARBS.
  • 12% PROTEIN
  • 7% 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