Pomegranate vs Raspberry: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Pomegranate - calories, kcal, weight, nutrition
Raspberry - calories, kcal, weight, nutrition

Raspberry vs. Pomegranate

Pomegranates and raspberries are both red fruits that grow on bushes. Pomegranates are larger and have hard, leathery skin.

The edible part of a pomegranate is the flesh and seeds inside the fruit. Raspberries are small and have soft, fragile skin.

The edible part of a raspberry is the fleshy part of the fruit.

More Calories in Pomegranate

At first glance, you can see that in pomegranate is much more calories than in raspberry.

Pomegranate has 83 kcal per 100g and raspberry 52 kcal per 100g so it is pretty easy to calculate that the difference is about 60%.

In pomegranate and in raspberry most calories came from carbs.

See tables below to compare pomegranate with raspberry in details.

Pomegranate And Raspberry Nutrition Difference

Raspberry vs Pomegranate: Vitamins and Minerals Comparison

per 100gPomegranateRaspberry
Calories83 52
Carbohydrates18.7 g11.94 g
Fat1.17 g0.65 g
Dietary fiber4 g6.5 g
Protein1.67 g1.2 g
Calcium10 mg25 mg
Iron0.3 mg0.69 mg
Magnessium12 mg22 mg
Potassium236 mg151 mg
Sodium3 mg1 mg
Zink0.35 mg0.42 mg
Vitaminium B2 (riboflavin)0.053 mg0.038 mg
Vitaminium B3 (Niacin)0.293 mg0.598 mg
Vitaminium B60.075 mg0.055 mg
Vitaminium B9 (Folic acid)38 mg21 mg
Vitaminium C10.2 mg26.2 mg
Vitaminium E0.6 mg1.42 mg
Vitaminium K16.4 mg7.8 mg

More protein in pomegranate

It is aslo easy to see see that in pomegranate is more protein than in raspberry.

There is 1.2g per 100g of raspberry and 1.67g per 100g of pomegranate so using simple math we can see that difference is about 39%.

More carbohydrates in pomegranate

In pomegranate is more carbohydrates than in raspberry.

There is 11.94g/100g of carbohydrates in raspberry and 18.7g/100g in pomegranate so let me do the math for you again - difference is about 57%.

More fat in pomegranate

In pomegranate is more fats than in raspberry.

The tables above show us that there is 0.65g/100g of fats in raspberry and 1.17g/100g in pomegranate. In this case difference is about 80%.


  • Calories83
  • Carbohydrates18.7 g
  • Fat1.17 g
  • Dietary fiber4 g
  • Protein1.67 g
Pomegranate calories per:
100g | ounce | single piece | cup | half cup

Calories source

  • 81% CARBS.
  • 7% PROTEIN
  • 11% FAT


  • Calories52
  • Carbohydrates11.94 g
  • Fat0.65 g
  • Dietary fiber6.5 g
  • Protein1.2 g
Raspberry calories per:
100g | ounce | handfull | cup | half cup | single fruit

Calories source

  • 82% CARBS
  • 8% PROTEIN
  • 10% FAT

Vitamins: raspberry vs pomegranate

Minerals: pomegranate vs raspberry

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.

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