Pomegranate juice vs Blackberries
Nutrition comparison per 100 g serving
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Blackberries wins in 21 out of 29 nutrient categories
Pomegranate juice: 5
vs
Blackberries: 21
(3 ties)
Overview
| Nutrient | Pomegranate juice | Blackberries | Winner |
|---|---|---|---|
| Calories | 54 cal | 43 cal | |
| Protein | 0.2 g | 1.4 g | |
| Carbs | 13.1 g | 9.6 g | |
| Fat | 0.3 g | 0.5 g | |
| Fiber | 0.1 g | 5.3 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Pomegranate juice | Blackberries | Winner |
|---|---|---|---|
| Choline, total | 4.8 MG | 8.5 MG | |
| Folate, total | 24 UG | 25 UG | |
| Niacin | 0.2 MG | 0.6 MG | |
| Pantothenic acid | 0.3 MG | 0.3 MG | |
| Riboflavin | 0.0 MG | 0.0 MG | |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 11 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 0.1 MG | 21 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 1.2 MG | |
| Vitamin K (phylloquinone) | 10.4 UG | 19.8 UG |
Minerals
| Mineral | Pomegranate juice | Blackberries | Winner |
|---|---|---|---|
| Calcium, Ca | 11 MG | 29 MG | |
| Copper, Cu | 0.0 MG | 0.2 MG | |
| Iron, Fe | 0.1 MG | 0.6 MG | |
| Magnesium, Mg | 7 MG | 20 MG | |
| Manganese, Mn | 0.1 MG | 0.6 MG | |
| Phosphorus, P | 11 MG | 22 MG | |
| Potassium, K | 214 MG | 162 MG | |
| Selenium, Se | 0.3 UG | 0.4 UG | |
| Sodium, Na | 9 MG | 1 MG | |
| Zinc, Zn | 0.1 MG | 0.5 MG |