WHOLE BLACKBERRIES vs POMEGRANATE SEEDS
Nutrition comparison per 100 g serving
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WHOLE BLACKBERRIES wins in 7 out of 11 nutrient categories
WHOLE BLACKBERRIES: 7
vs
POMEGRANATE SEEDS: 1
(3 ties)
Overview
| Nutrient | WHOLE BLACKBERRIES | POMEGRANATE SEEDS | Winner |
|---|---|---|---|
| Calories | 43 cal | 86 cal | |
| Protein | 1.4 g | 1.4 g | Tie |
| Carbs | 9.3 g | 18.6 g | |
| Fat | 0.4 g | 1.1 g | |
| Fiber | 5 g | 4.3 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | WHOLE BLACKBERRIES | POMEGRANATE SEEDS | Winner |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 20.7 MG | 10.7 MG |
Minerals
| Mineral | WHOLE BLACKBERRIES | POMEGRANATE SEEDS | Winner |
|---|---|---|---|
| Calcium, Ca | 29 MG | 14 MG | |
| Iron, Fe | 0.6 MG | 0.3 MG | |
| Potassium, K | 164 MG | 236 MG | |
| Sodium, Na | 0 MG | 0 MG | Tie |