Pomegranate vs Raspberry: Nutrition, Calories & Protein Compared



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

Pomegranate vs Raspberry
Nutrition Facts

Pomegranate
Serving size:
  change
one pomegranate (235g)cup (174g)half cup (87g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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.
Raspberry
Serving size:
  change
handful (60g)cup (123g)half cup (61.5g)single fruit (3g)
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.

Pomegranate vs Raspberry 100g Compare


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 µg7.8 µg

Exploring the Nutritional Wonders of Pomegranate and Raspberry

When it comes to enriching our diet with fruits, pomegranate and raspberry stand out for their unique flavors and health benefits. Both fruits have been celebrated throughout history, not just for their taste but also for their medicinal properties. Pomegranates, with their jewel-like seeds, have been symbols of prosperity and fertility in various cultures. Raspberries, on the other hand, have been foraged and savored for their sweet and slightly tart flavor since the Paleolithic era. Let's dive deeper into what each of these fruits has to offer beyond their delightful taste.

Nutritional Content: A Closer Look

When comparing the nutritional profiles of pomegranate and raspberry, it's clear that both fruits are packed with vitamins, minerals, and other beneficial compounds, yet they have their differences. Here's a snapshot of their nutritional content per 100 grams:

  • Calories: Pomegranate has 83 calories, whereas raspberry is lower at 52 calories.
  • Carbohydrates: Pomegranate contains 18.7g, while raspberry has 11.94g.
  • Fiber: Raspberry leads with 6.5g of fiber, compared to pomegranate's 4g.
  • Fat: Pomegranate has slightly more fat at 1.17g, with raspberry at 0.65g.
  • Protein: Pomegranate offers 1.67g of protein, with raspberry close behind at 1.2g.

Moreover, when it comes to vitamins and minerals, both fruits bring something valuable to the table. For instance, raspberries provide a higher dose of Vitamin C, essential for immune health, and Vitamin E, known for its antioxidant properties. Pomegranates are not far behind, with a notable amount of Vitamin K, crucial for blood clotting, and magnesium, important for muscle and nerve function.

Health Benefits Galore

The health benefits of pomegranate and raspberry extend far beyond their nutritional content. Pomegranates are rich in antioxidants, particularly tannins and flavonoids, which have been linked to heart health and reduced inflammation. The fruit's juice and seeds are also known to have anticancer properties. Raspberries, with their high fiber content, can aid in digestion and weight management. They are also rich in ellagic acid, a compound with potential anticancer effects.

Choosing Between Pomegranate and Raspberry

Deciding between pomegranate and raspberry may come down to personal preference or specific dietary needs. If you're looking for lower calorie options with higher fiber content, raspberries might be the way to go. On the other hand, if you're interested in a fruit that's slightly higher in protein and offers a unique taste experience, pomegranates could be a great choice.

Ultimately, both pomegranate and raspberry are excellent additions to a healthy diet. Whether used in salads, smoothies, or enjoyed on their own, these fruits can provide a delicious and nutritious boost to your daily intake. So why choose? Incorporate both into your diet and reap the myriad of health benefits they offer.

Pomegranate 100g

83kcal

Calories source

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

Raspberry 100g

52kcal

Calories source

  • 82% CARBS
  • 8% PROTEIN
  • 10% 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.

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