Quick Summary
When to Choose Pomegranate
Choose Pomegranate for more vitamin K (16µg vs 7.8µg), more folate (38µg vs 21µg), and more potassium (236mg vs 151mg) per 100g.
When to Choose Raspberries (Fresh)
Choose Raspberries (Fresh) for more vitamin C (26mg vs 10mg) and more fiber (6.5g vs 4g) per 100g. It is also lower in calories (52 vs 83 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pomegranate | Raspberries (Fresh) | Winner |
|---|---|---|---|
| Calories | 82.8 | 52 | 🏆 Raspberries (Fresh) |
| Carbohydrates | 18.8g | 12g | |
| Fiber | 4g | 6.5g | 🏆 Raspberries (Fresh) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Pomegranate has 82% more
Potassium
🏆 Pomegranate has 56% more
Vitamin C
🏆 Raspberries (Fresh) has 2.6x more
Vitamin K
🏆 Pomegranate has 2.1x more
Health Benefits Comparison
Pomegranate Benefits
- Highest antioxidant content of any fruit
- Punicalagins support heart health
- Anti-inflammatory for joints and muscles
- May improve memory and brain function
- Supports prostate health in men
Raspberries (Fresh) Benefits
- Exceptionally high fiber (8g per cup, 32% DV)
- Rich in antioxidants including ellagic acid
- Low glycemic index (26) suitable for diabetes
- Good vitamin C source (54% DV)
- Contains manganese for metabolism
Practical Considerations
💰 Cost
Pomegranate: Moderate
Raspberries (Fresh): Moderate
🕒 Preparation
Pomegranate: Easy
Raspberries (Fresh): Easy
📦 Storage
Pomegranate: Refrigerate
Raspberries (Fresh): Refrigerate
🍽️ Versatility
Pomegranate: Very versatile
Raspberries (Fresh): Very versatile
The Bottom Line
Both Pomegranate and Raspberries (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pomegranate if: Choose Pomegranate for more vitamin K (16µg vs 7.8µg), more folate (38µg vs 21µg), and more potassium (236mg vs 151mg) per 100g.
Choose Raspberries (Fresh) if: Choose Raspberries (Fresh) for more vitamin C (26mg vs 10mg) and more fiber (6.5g vs 4g) per 100g. It is also lower in calories (52 vs 83 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pomegranate and Raspberries (Fresh) in Nutrivio
Compare how Pomegranate and Raspberries (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
